WOD

Group Workout Come in and get a great workout before you start your weekend!

Strength: Ascending Overhead Squats 3,3,3,3 Power Snatch 3,3,3,3 Then 3 Rounds for Time 300 M Row 10 Ring Dips 200 M Run 10 Ring Rows

Open Gym Come in and make up a workout you may have missed or work on a movement you have been having trouble with. Reminder!... Read More

Strength: Strict Press 9,9,9,9 Pendley Row 4,4,4,4 Clean 4,4,4,4 Then 8 Min EMOM 2 Cleans 7 Toes 2 Bar

Strength: Ascending Strict Pull Ups 3,3,3,3 Deadlift 4,4,4,4 Then Buy In- 400 M Row 10,9,8,7,6,5,4,3,2,1 KB Swings Box Jumps Abmat Sit Ups Cash Out- 20... Read More

Strength Front Squat 20 Rep Max Attempt (Last Attempt 9/16) Split Jerk 3,3,3,3 Then 15 Min AMRAP 200M Run 5 Handstand Push Ups 5 Pull... Read More

Group Workout Come on in and get a solid workout before the weekend begins!

Strength: Ascend Squat Clean & Jerk 3,3,3,3 Then Green Sally Up Back Squats -Explanation in class- & 5 Min EMOM 3 Cleans

Open Gym! Come on in and work on lifts you have been struggling with or do a workout you may have missed and want to... Read More

Strength: Light weight Ascending Thrusters 3,3,3,3 Sumo Deadlift High Pull (SDHP) 2,2,2,2 Then “Fight Gone Bad” Light Three rounds of:Wall-ball 14/12 (Reps)Sumo deadlift high-pull, 45/35... Read More