WOD

Strength Bench Press 3 rep MAX 3,3,3,3 -Then- “Fran” 21,15,9 Thrusters 95/65 Pull Ups

Strength Front Squat 3 rep MAX 3,3,3,3 & Shoulder Press 3 rep MAX 3,3,3,3 -THEN- DEATH BY: Push Press & Deadlift

Strength Clean and Jerk 1 rep MAX 3,2,2,1,1 -Then- For Time 50,40,30,20,10 Med Ball Cleans Push Ups

Fundamental: Sumo Deadlift High Pull Strength: Work to 1 rep MAX Deadlift 3,2,1,1,1 -THEN- 5 Rounds for Time 15 SDLHP (2/1) 10 Box Jumps 24″/20″... Read More

Partner Day Saturday workouts will usually incorporate working with a partner or either a team, doing so will help you get to know everyone and... Read More

Fundamentals: Power clean Strength- Power Clean Work to 3 rep max 3,3,3,3,3 TABATA Double Unders Kettle Bell Swings Burpee’s

Strength- Strict Press Work up to your 3 rep max for Strict Press 5,3,3,3,3 12 min AMRAP 10 Push Press 105/75 10 Ring Dips 200... Read More

Fundamentals- pull ups, deadlifts Pull to Push 5 rounds for Time 12 Pull ups 12 Dead lifts 135/115 12 Push Ups

Fundamentals work: air squat, front squat Front Squat  Build up to 2 rep max 2,2,2,2,2 -Metcon- 21, 15, 9 Front squat (115/85) Abmat Sit ups