January 11, 2019 Strength: Squat Conditioning 12 minute EMOM Odd: 1 Front Squat Even: 3 Back Squats *Use 85% of Front Squat for both movements. *This is the last Squat Conditioning.  I PROMISE! Metcon: 7 minute AMRAP 3 Deadlifts (135/95) 3 Hang Power Cleans (135/95) 3 Push Jerks (135/95) 6 Deadlifts 6 Hang Power Cleans...Read More

January 10, 2019 SCHEDULE ANNOUNCEMENT: A NEW change for 2019 is that each month on the 2nd Thursday of the month, we will be completing a HERO WOD to Honor the fallen men and women of our country.  Please wear something RED, WHITE, AND/OR BLUE to help pay tribute to these brave HEROS that have...Read More

January 9, 2019 Strength: Snatch Balance + Overhead Squat (2+1) x 5 sets *Complete 2 Snatch Balance + 1 Overhead Squat for a total of 5 working sets.  Try to build in weight each set. Metcon: Every 3:00 x 5 Rounds: 9 Lateral Barbell Burpees 7 Thrusters (115/75) 5 Power Snatches (115/75)Read More

January 8, 2019 Metcon: (For time) 4 Rounds of: 20 Alternating Pistol Squats (2:1 Close Stance Squats (40)) 15 Box Jump Overs (24″/20″) 10 Axle Bar Deadlifts (160/100) then, 100ft Axle Bar Front Rack Walking Lunges (160/100) Midline Accessory: (Not for time) 20 Strict Toes-to-Bar 40 GHD Sit ups 80 Abmat Sit upsRead More

January 7, 2019 Strength: Clean & Jerk Every 1:30 x 7 sets: 2 Hang Power Cleans + 1 Jerk (Push or Split) Metcon: (For time) 30 Clean & Jerks (75% of above established weight) w/ EMOM of: 5 Pull upsRead More

January 6, 2019 Rest Day.Read More

January 5, 2019 HOLIDAY PARTY starts at 5:00pm Tonight.  Come ready to have a good time.  Bring Family and Friends. Partner WOD Teams of 2 complete the following: 50-40-30-20-10 reps of: Kettlebell Swings (53/35) Kettlebell Facing Burpees Wall Balls (20/14)Read More