July 11, 2018 Strength: Strict Press In 10 minutes work up to a Heavy 3 Rep Metcon: 3 Rounds of: 75 Double Unders 50 Air Squats 15 Power Cleans (115/75) GYMNASTICS CLASS at 5:30pm Come refine and work on your Gymnastic SkillsRead More

July 10, 2018 Metcon: 15 minute AMRAP 200m Run 5 Squat Snatches (135/95) Rx+(155/105) Accessory: (NFT) 30-20-10 reps of: Calorie Ski Push upsRead More

July 9, 2018 Strength: Back Squat 5-5-3-3-1-1 *Start around 65-70% and build to a Heavy Single. Use this as a guide to determine where you are right now so we can use these new numbers as we move forward. Metcon: 5 minute AMRAP 3-6-9-12-15… and so on  Toes-to-Bar Calorie Row Rest 3:00 Repeat 5 minute...Read More

July 8, 2018 Rest Day.  Get out and enjoy the day.Read More

July 7, 2018 Partner WOD Teams of 2-3 complete the following for time: 60 Pull ups 50 Synchronized Toes-to-Bar 40 Thrusters (100/80) 30 Synchronized Kettlebell Swings (53/35) 200ft Kettlebell Front Rack Lunge (53/35 – 100ft Right Arm, 100ft Left Arm)* *Each person must lunge the 200ft.  Team members can lunge at the same time.  Rest...Read More

July 6, 2018 Strength: Push Jerk 10 Rep Benchmark *Spend 12 minutes working to a 10 Rep Benchmark Metcon: 4 Rounds of: 4 Power Cleans (205/135) 5 Bar Muscle ups 60ft Handstand Walk* *Scale = :60 Handstand HoldRead More

July 5, 2018 Metcon: 15 minute AMRAP 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Core/Midline: Accumulate 5:00 Hollow Hold *Every break, complete 5 Kip Swings on Pull up Bar – be sure to maintain a tight hollow body – point those toes!Read More