Strength: 10 MIN EMOM 1 power clean 1 squat clean * Athletes can stay at one load across or build across the 10 minutes WOD: 12 MIN AMRAP 10 Hang Power Cleans 135/95/65 10 Ab mat Situps 200m Run (count the run as 1 rep)Read More

WOD: For Time: 50 Wallballs (20/14/12) 50 Box Jumps (24″/20″/16) 50 Wallballs (20/14/12) On the Minute [Starting at 0:00]: 5 Deadlifts (225/155/105) * Choose a moderate weight that allows you to complete the 5 reps unbroken each time * Choose a weight that you could cycle for 25+ unbroken reps when freshRead More

Skill: Kipping and Butterfly Pullups (spend 10-15 mins working on progressions)   WOD: “Lead Foot”   4 MIN AMRAP : 21/18/15 Calorie Row 21 Burpees 21 Pull-ups Rest 4 Minutes 4 MIN AMRAP : 15/12/9 Calorie Row 15 Burpees 15 Toes to Bar Rest 4 Minutes 4 MIN AMRAP 12/9/6 Calorie Row 12 Burpees 12...Read More

Strength: 10 MIN EMOM 2 Power Snatches 1 Overhead Squats * Athletes can stay at one load across or build across the 10 minutes WOD: “For Time” 21-15-9: Power Snatches (75/55/45) Overhead Squats (75/55/45) 50/45/40 Calorie Assault Bike 9-15-21: Power Snatches (75/55/45) Overhead Squats (75/55/45) * This piece is intended to take around 12-20 minutes...Read More

COACH CHOICE (JUST SHOW UP)Read More

CLOSED- HAPPY NEW YEAR!Read More

WOD: For time: 31 Box Jumps 24/20/16 31 Push Press 95/65/55 31 TTB 31 Pushups 31 Deadlifts 95/65/55 31 Wallballs 20/14/10 31 CTB Pullups 31 Thrusters 95/65/45 31 Hang Power Cleans 95/65/55 31 V-Ups 31 Power Snatches 95/65/55 31 Ring or Bar DipsRead More

WOD: 5 MIN AMRAP : Buy-In: 100 Double Unders 15 Lateral Barbell Burpees 15 Overhead Squats (95/65/55) Rest 5 Minutes 5 MIN AMRAP : Buy-In: 75 Double Unders 10 Lateral Barbell Burpees 10 Overhead Squats (115/85/65) Rest 5 Minutes 5 MIN AMRAP : Buy-In: 50 Double Unders 5 Lateral Barbell Burpees 5 Overhead Squats (135/95/65)...Read More

Strength: Power Clean (15 mins to work to a heavy single for the day) WOD: 3 Rounds for time 15/12/10 Calorie Assault Bike 12 Power Cleans (135/95/65) 9 Box Jump Overs (30″/24/20″)Read More

Strength: Back Squat 10 MIN EMOM 2 Back Squats (either work up in weight to heavy set of 2 or stick to one challenging weight the whole time- aprox. 80% of 1rm) WOD: 15 MIN AMRAP 20/17/14 Cal Row 15 Front Squats 115/75/65 10 Strict Pull-ups 5 HSPURead More