JUST SHOW UP! COACH CHOICERead More

WOD: For Time: 21 Front Squats (135/95/65) 42 Alternating Dumbbell Snatches (50/35/25) 50 Double Unders 15 Front Squats (135/95) 30 Alternating Dumbbell Snatches (50/35) 50 Double Unders 9 Front Squats (135/95) 18 Alternating Dumbbell Snatches (50/35) 50 Double UndersRead More

CLOSED HAPPY THANKSGIVINGRead More

Strength: Power Clean and Jerk (20 min to work to a heavy single) WOD: For time: 15-12-9-6-3: Burpee Box Jumps (24″/20″/16″) Power Clean and Jerks (135/95/65)Read More

Strength: Deadlift 10 MIN EMOM 5 Deadlifts (80% of 1rm) every min on the min WOD: 3 rounds for time: 15 Cal Bike 15 Pushups 15 TTB 15 PullupsRead More

Strength: Back Squat 3×5 Add weight or stick to one weight the whole time WOD: 16 MIN AMRAP 16 Wallballs (20/14/10) 16 Hang Power Snatches (75/55/45) 16 Lateral Barbell Burpees 16 Overhead Squats (75/55/45) 16/13/10 Calorie RowRead More

JUST SHOW UP!Read More

WOD: Bear Complex 5 rounds for load Complete 7 unbroken sets of this complex: Power Clean Front Squat Push Press Back Squat Second Push Press *Spend 25 mins finding 1 final heavy unbroken complex * Work as a class. Rest 2:00 mins between sets *The bar must touch the ground at the start of each sequence...Read More

Skill: Kipping OR Butterfly Pullups (spend 10 mins going over progressions) WOD: For Time: 800 Meter Run THEN… 3 Rounds of: 50 Double Unders 25 AbMat Sit-ups 15 Pullups 800 Meter Run THEN… 3 Rounds of: 50 Double Unders 25 AbMat Sit-ups 15 Pull-ups *35 min capRead More

  Strength: Snatch Complex 1 Squat Snatch 1 Low Hang Squat Snatch 1 Overhead Squat  * build in weight or stay at one weight the whole time (15 mins to complete) WOD: For Time: 40/35/30 Calorie Row 20 Squat Snatches (115/85/65) 40/35/30 Calorie RowRead More