WOD

Weightlifting Snatch Work up to a heavy complex of: Power Snatch + Hang Squat Snatch+ OVHS Metcon 5 RFT 12 Pull-Ups 12 Burpees 200m Run

Weightlifting Back Squat 4×3 @ 50% Deadlift  (Build to workout weight) Metcon “Sugar Daddy” 21-15-9 Deadlift (225/155) 400 Meter Run

Partner WOD TBA!

Weightlifting Back Squat (1×4 @ 60%) Back Squat (4×3 @ 70%) Metcon The Night Watch (Time) 21-15-9-15-21 Wallball (20/14) Box Jump Over (24/20) 200 Meter Run

Come in and work on any mobility or workouts you would like to! This is a great time to get some mobility that your body... Read More

Weightlifting 1×3 @ 55% 1×3@ 65% 4×5@ 90% Metcon “Nancy” 5 RFT: 400m Run 15 OHS, 95/65

With the weather looking like it will be in the upper 90’s make sure that you bring plenty of fluids, it will be a simple... Read More

Weightlifting Back Squat (1×4 @55%) Back Squat (3×5 @80%) Metcon Every 2 minutes for 14 mins: 3 Pull Ups 5 Power Cleans, 185/135/135/95 7 Burpees Record score... Read More

Weightlifting Back Squat (1×4 55%) Back Squat (4×3 65%) Metcon Tabata: Deadlift, 185/135/135/105 Box Jump, 24/20 Front Squat, 135/95/95/75 Double-Under Complete a full tabata protocol... Read More

Reminder – Thursday AM, Normal Class Open Gym at 5:30/6:30 AM, PM class only at 4:30-5:30PM Friday – Normal AM classes 5:30/6:30, and only 1... Read More