WOD

Strength OVHS- Light 5×3 Snatch Balance- Light 5×2 Snatch- Light 5×1 WOD “Open 14.1” 10 Min AMRAP 15 Power Snatches 30 Double Unders

Come in and make up any workouts you may have missed or any that you would like to work on!

Strength Front Squat 40% 3×6 Pendlay Row 50% Clean 3×5 WOD 3 RFT 10 Slam Balls 10 Box Jumps 10 Bar Thrusters

Strength Strict Press 50% 4×3 HSPU Work 10 Min WOD For Time 3000 m ROW 3 Min Rest 1600 m RUN

Strength 3 sec Pause Back Squat- (50% last weeks weight) 4×3 Clean & Jerk- 50% 8 Min EMOM- 3 Reps WOD 15 Rounds- 30 Sec... Read More

Come in and get a great workout in before the start of your weekend!

Strength Back Squats- 80% 1 RM- same as last week 6×3 Snatch- 1 RM 5,3,2,1,1,1 WOD 10 Min AMRAP 2 Rope Climbs 5 Pistols Each... Read More

Come in and support the memory of those lost on Sept. 11 2001. We will have a memorial WOD if you would like to complete... Read More

Strength Front Squat- 70% 1 RM 6×3 Snatch HIGH PULL 5×3 WOD 4 Rounds-12 Min Time Cap 20 OVH Lunges 20 DU 10 T2B 5... Read More