WOD: FOR TIME 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35/25) 80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35) 60 Double Unders 30 Single Dumbbell Hang Clean and Jerks (50/35) 40 Double Unders 20 Single Dumbbell Hang Clean and Jerks (50/35) 20 Double Unders 10 Single Dumbbell Hang Clean...Read More

Strength: Deadlift With a 15 min continuous clock work to a heavy single for the day WOD: 5 MIN AMRAP : 24/21/18 Calorie Row 21 Deadlifts 135/95/65 21 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP 21/18/15 Calorie Row 15 Deadlifts 135/95/65 15 Lateral Barbell Burpees Rest 3 Minutes 5 MIN AMRAP : 18/15/12 Calorie Row 9 Deadlifts...Read More

JUST SHOW UP!Read More

Strength: Hang Squat Snatch (build to a heavy single in 15-20mins) WOD: 12 MIN AMRAP 25 Double Unders 9 AB-Mat Situps 25 Double Unders 9 Hang Squat Snatches (95/65/55)Read More

Skill: HSPU WOD: 2 Rounds 7 HSPU 10 Deadlifts 225/155/105 10 Bench Press 135/95/65 Rest 2 mins Repeat 2 more roundsRead More

3 Strength: Cleans 10 MIN EMOM Do 2 Cleans every min on the min at 80% of 1 WOD: 3 rounds for time: 15 Power Cleans 135/95/65 12 Burpee Box Jump Overs 24/20/16 9 V-UpsRead More

Skill: Kipping and Butterfly Pullups (Spend 10-15 mins working on progressions) WOD: For Time: 800 Meter Row 25 Thrusters (95/65/45) 25 Chest to Bar Pull-ups 800 Meter Row 25 Overhead Squats (95/65/45) 25 Toes to Bar 800 Meter Row 25 Front Squats (95/65/45) 25 Pull-ups *25 min time capRead More

Strength: Back Squat 10×1 at 85% of 1rm WOD: 15 MIN AMRAP 30/27/24 Calorie Assault Bike 30 Single Dumbbell Hang Clean and Jerks (50/35/25) 30 Single Dumbbell Reverse Lunges (50/35/25)Read More

COACH CHOICE (JUST SHOW UP)Read More

We’re more than 8 months into this global pandemic and by now we’ve all gotten used to the new norm. Working from home, being socially isolated and not being able to go out and enjoy the holidays with your friends and family. All of this can have a huge toll on our physical and mental...Read More