Strength: Strict Press 15 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 15 MIN AMRAP 15 hang power cleans 135/95/65 15...Read More

WOD #1: “But First” (leave 10 mins to complete) 3 rounds NOT for time 10 Box Jumps 30/24/20 25 pushups WOD #2: “Then This” On the 2:00 min x 5 rounds with a 2:00 min rest in between each round (20 min total workout) 50 double unders (50 singles is scalled) *max air squats with...Read More

Strength: Deadlift  20 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: “Pull, pull, pull” On the 0:00 min 200 Meter Row...Read More

Strength:  10 min EMOM 2 snatches (can be power or squat) *build in weight or stick to 1 weight the whole time. record last set of 2 WOD: For TIme: 30-20-10: Hang Power Snatch (95/65/55) AbMat Sit-ups Cal Bike (goal is sub 20 mins)Read More

Strength: Back Squat 20 min to work to a 1rm Suggested warm-up (write up as a guide but don’t force people to follow it) 10 at 50% 8 at 60% 6 at 70% 4 at 80% 2 at 85% 1 at 90% 1 at 95% 1 at 101% WOD: 3 Rounds For Time: 12 Thrusters 115/80/70 15 CTB...Read More

Halloween WOD. Don’t forget your costume! Friends/Family welcome for free.Read More

Strength: Strict Press (10 min clock) 5x 40% 5x 50% 5x 60% no + this week Based off of your true 1rm. Not 90% WOD: For Time: Buy in: 100 double unders (125 singles scaled) 3 rounds of 400/325m Row 21 shoulder to overhead 115/80/65 15 pullups Cash out: 100 double unders (125 singles scaled)Read More

Skill: Kipping TTB WOD: 20 MIN EMOM Min 1: 12 TTB Min 2: 200m Run Min 3: 10/8 Cal Bike Min 4: 12 Ball Slams 50/40Read More

Strength: Deadlift (10 min clock)  5x 40% 5x 50% 5x 60% no + this week Based off of your true 1rm. Not 90% WOD: For time: 4 rounds 15/12/10 Cal Row 15 Pushups Directly into… 4 rounds 15 deadlifts 155/105/95 15 wallballs 20/14Read More

Strength: Power Cleans 10 min EMOM 2 cleans *Option to build in weight or stick to one weight the whole EMOM. Record last set of 2 WOD: 13 min AMRAP Buy in: 2 rounds of DT 12 Cleans 155/105/95 9 Push Jerks 155/105/95 *With time remaining do max lateral burpees over the barbell. Score total...Read More