Strength: Overhead Squat (heavy set of 3) WOD: 3 rounds for time: 100 Double Unders (200 singles) 20 Toes to Bar 10 Overhead Squats (135/95/65)Read More

Strength: Deadlift (heavy set of 3) WOD: For time 1,000 Meter Row 30 Deadlifts (225/155/105) 50 Lateral Barbell BurpeesRead More

WOD: Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12/10 Calorie Assault Bike 7 Clean and Jerks (115/85/65)Read More

JUST SHOW UP!Read More

WOD: For time: 33-27-21-15-9 Thrusters 95/65/55 CTB Pullups *30 MIN CAPRead More

Strength: Squat Snatch work to a heavy single for the day WOD: 400m Run 30 Snatches 135/95/65 400m RunRead More

Strength: Bench Press 1 set of max reps with no rest. record reps and weight lifted WOD:  12 MIN AMRAP 25 Double Unders 15 Double Dumbbell Deadlifts (50’s/35’/25s) 25 Double Unders 15 AbMat Sit-upsRead More

WOD: For time: 21-15-9: Power Cleans (115/85/65) Hand Release Push-ups Directly Into… 21-15-9: Push Press (115/85/65) Toes to Bar *core cashout (coach choice)Read More

Strength: Front Squat Build to a Heavy Complex 1 Pausing Front Squat (2 Seconds) 1 Front Squat WOD: 10 Rounds For Time: 15 Wallballs (20/14/10) 200 Meter RunRead More

Just show up!Read More