Strength: Overhead Squat 12 min to work to a heavy single off the rack WOD: 7 MIN AMRAP 15 Squat Snatches (96/65/55) 15 Lateral Barbell Burpees 15/12/9 Calorie Assault Bike Rest 3:00 MIN 7 MIN AMRAP 9 Squat Snatches (115/85/65) 9 Barbell Facing Burpees 9/6/3 Calorie Assault Bike * Scoring – the total amount of...Read More

WOD: On a 25:00 clock complete: “15:00 AMRAP Handle With Care” Then, at the 15:00 mark spend 8:00 building to a heavy complex. The workout ends at 23:00. Part 1: 0:00-15:00 15 MIN AMRAP 30 Double Unders 15 Deadlifts (115/85/65) 30 Double Unders 15 Hang Power Cleans (115/85/65) 30 Double Unders 15 Push Jerks (115/85/65)...Read More

WOD: 4 Rounds For Time: 400m Run 15 Box Jump Overs (24″/20″/16) 12 Toes to Bar 9 Thrusters (95/65/55) CASHOUT: COACH CHOICERead More

NO CLASS OPEN GYM ONLY 9-10:30AMRead More

Strength: Strict Press 15:00 min clock to find a 1RM Suggested warm-up 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: 10 rounds for time: 30 Double Unders (same amount on singles) 15 Ab Mat Situps 5 Barbell Bent...Read More

WOD: “1/2 Murph” 800m run 50 pull ups 100 push ups 150 air squats 800m run *start and end with the 800m run, but segment the pull ups, push ups and air squats as needed. If you have a 20# vest – wear it!Read More

Strength: Deadlift 20:00 min clock to find a 1RM  Suggested warm-up 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: 12 MIN AMRAP 12/10/8 Cal Bike 10 Deadlifts 225/155/105 8 Lateral Barbell Burpees 6 Box Jumps 30/24/20Read More

For Time: 27-21-15-9: TTB Clean and Jerks (135/95/65) 200m RowRead More

Strength: Back Squat 20:00 min clock to find a 1RM Suggested warm-up 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: 16 Alternating Box Step Ups with 1 DB (50/35/25) (24/20/16) *8 per leg 20 Wallballs...Read More

COACH CHOICE JUST SHOW UPRead More