WOD

Strength: Ascending Front Squat 3 Sec Hold at Bottom 4,4,4,4 Split Jerk 3,3,3,3 Then 3 Rounds for Time 7 Over Head Squats 5 Muscle Ups... Read More

OPEN GYM Come in and work on skills or make up workouts you may have missed!

Strength: 60% 1 RM Strict Press 5,5,5,5 Push Press 5,5,5,5 Then For Time 75 Strict presses 65/45 at the top of every minute must stop... Read More

Strength: 60% 1 RM Clean Complex Clean 4,4,4,4 Front Squat 4,4,4,4 Squat Clean 3,3,3,3 Then 21, 15, 9 Row 500m Goblet Squat 2p/1p Kb Swings... Read More

Strength: Ascend Clean High Pull 4,4,4,4 RDL 4,4,4,4 Then 4 Rounds for Time 5 Deadlifts 5 Power Cleans 5 Shoulder to OVH 15 Box Jumps

Partner/Group WOD Come in and get a great workout in before starting your weekend!

Strength: Ascend Bent Over Row 4,4,4,4 Front Squat 3,3,3,3 Then 3 Rounds For Time 5 Shoulder to Overhead 5 Handstand Push ups 10 Slam Balls... Read More

Open Gym Come on in and make up any workout you might have missed or work on a skill you’ve been having trouble with!

Strength: Ascending Clean & Jerk Complex 4×3 Then 4 Rounds for Time 15 Squat Cleans 15 Box Jumps

Strength: Ascend Strict Press 3,3,3,3 Push Press 3,3,3,3 Push Jerk 3,3,3,3 Then For Time 21 Med Ball Sit Ups 15 Med Ball Cleans 9 Med... Read More