May 18, 2019 Partner WOD In teams of 2 complete the following for time: 150/125 Calorie Assault Bike 150/125 Calorie Row or Ski Erg *Every 5:00 complete 20 Wall Balls + 20 Burpees.  These reps can be partitioned however between partners.Read More

May 17, 2019 Strength: Overhead Squat 5-4-3-2-1 *Start around 70/75% and build Metcon: 3 Rounds of: 100ft Bear Crawl Sled Drag (70% of Bodyweight) 20 Knees-to-Elbow 1:00 Ring Plank *Rest 1:00 between rounds.Read More

May 16, 2019 Metcon: “Macho Mile” 4 Rounds of: 400m Run 3 Rounds of “Macho Man” (135/95) (Rx+ 155/105) *1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks Gymnastics Benchmark 2 Rounds/Attempts Max Set of: Strict Handstand Push ups** Rest 1:00 Max Set of: Strict Pull ups**...Read More

May 15, 2019 Strength: Split Jerk A. Tall Jerk 3 x 3 *A Tall Jerk is when the Bar is at eye level, then the athlete presses under the bar. This is a skill to get ready to Part B.  Goal is to work on Speed under the bar. B. Split Jerk 5 x 1...Read More

May 14, 2019 Metcon 10 Rounds for time: 1 Rope Climb (15′) 8 Alternating Dumbbell Snatches (50/35) 12/8 Calorie Bike Row Conditioning Not for time: 100/80 Calorie Row Males: 5 x 10 Calories Slow, 10 Calories Fast Females: 5 x 8 Calories Slow, 8 Calories FastRead More

May 13, 2019 Strength: Hang Squat Clean 5-4-3-2-1 *Start around 65/70% and build from there.  Reps must be completed as an Unbroken set. Metcon: “Cleaning Amanda” 9-7-5 of: Ring Muscle ups* Squat Cleans (135/95) *Scale = 2:1 Chest-to-Bar Pull ups (18-14-10)Read More

May 12, 2019 Rest Day. Happy Mother’s Day to all those wonderful Moms out there.  Thank you for everything you do for us.  We don’t say it enough, so THANK YOU for all the LOVE, GUIDANCE, NURTURING, SUPPORT, and KINDNESS that you continue to provide day in and day out.Read More