WOD

Strength: Ascend to Heaviest Possible Split Jerk 4×5 Bent Over Row 4×5 Then 4 Rounds for Time 30 DU 10 Ring Push Ups 15 Abmat... Read More

Strength:  SMOLOV JR Squat Cycle Starts Today Snatch Grip Push Press Ascend Weight 3,3,3,3,3,3 Back Squat 70% 1 RM Rest at least 2 Minutes 6,6,6,6,6,6... Read More

Strength: 75% Back Squat 2,2,2,2 Strict Press 2,2,2,2 Then 10 min Amrap 3 Shoulder to OVH 5 Push Ups 7 Air Squat

Open Gym Come in and make up a workout you may have missed or something you would like to work on!

Strength: 60% 1 RM Front Squat 5,5,5,5 L- Holds for time 4 attempts Then 6 Rounds for Time Sprint 100 Meters 10 Burpees Sprint 100... Read More

Strength: 60% 1 RM Split Jerk 4,4,4,4 Deadlift 3.3.3.3 Then 5 Rounds For Time 5 Deadlifts 5 Box Jump Overs 15 Abmat Sit Ups

Strength: Ascending Squat Clean 3,3,3,3 Push Press 3,3,3,3 Then 30,20,10,5 Wall Balls Push Press Knees to Elbows

Rest Day

Come in and get a great workout in before the weekend starts!

NO FUNDAMENTALS THIS AFTERNOON!! Strength: 1 RM Bench Press 12 Min to Find 1 RM Back Squat 15 Min to Find 1 RM Then “Helen”... Read More