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

Strength: Back Squat (10 min clock) deload week 5x 40% 5x 50% 5x 60% no + this week Based off of your true 1rm. Not 90% WOD: For time: 21-18-15-12-9-6-3 reps of KB Goblet Squats 53/35 KB American Swings 53/35 Box Jumps 24/20Read More

COACH CHOICE! JUST SHOW UP!Read More

Strength: Strict Press 12-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: “Pick your Poison” 12 MIN AMRAP : 1 Push Press (95/65) 1 Burpee Box Jumps (24″/20″) 2 Push Press (95/65) 2 Burpee Box Jumps (24″/20″) 3 Push Press (95/65) 3 Burpee Box Jumps (24″/20″) …...Read More

  Skil: Double Unders 10-15 min (progressions) WOD #1: “Annie: For time: 50-40-30-20-10 Double Unders Ab Mat Situps Elite-Sub 4:30 Level 3 -4:30-5:30 Level 2– 5:30-8:00 Level 1– 8:00-10:00 WORKOUT SCALING Apply 10:00 time cap Cut double-under reps to 30, 25, 20, 15, 10 Cut single-under reps to 100, 75, 50, 25, 12 do plate hops...Read More

Strength: Deadlift 15-minute clock. Set 1: 5 at 75% Set 2: 3 at 85% Set 3: 1 at 95%+ WOD: For time: 9-15-21 Deadlifts 225/155 Wallballs 20/14 Cal RowRead More