June 10, 2019 Strength: Strict Press 3 sets of Drops sets of: Max Reps Strict Press @ 60% immediately followed by… Max Reps Strict Press @ 50% immediately followed by… Max Reps Strict Press @ 40% Rest 3:00 Metcon: 3 Rounds of: 1:00 of: Burpee Box Jump Overs (24″/20″) 1:00 of: Pull ups 1:00 of:...Read More

June 9, 2019 Rest Day Get out and enjoy your day.Read More

June 8, 2019 Partner/Team WOD  In teams of 2-3 complete: Odd Object/Strongman Day A. 5:00 AMRAP 100ft Sled Push (Average Bodyweight of Team) *Partners alternate every 100ft. Rest 3:00 B. 5:00 AMRAP Ski Erg Calories *Partition as needed. Rest 3:00 C. 5:00 AMRAP Stone/Sandbag to Shoulder *Partition as needed. Rest 3:00 D. 5:00 AMRAP Bench...Read More

June 7, 2019 Strength: Overhead Squat Every 1:30 x 7 Rounds 1 Overhead Squat @ 85% Metcon: 3 Rounds (Not for time) 25 GHD Sit ups OR 35 Abmat Sit ups 100m Double Kettlebell Carry (1 Front Rack + 1 Hang) (switch at 50m) 50ft Handstand Walk (1:00 Handstand Hold)Read More

June 6, 2019 Metcon: 3 Rounds for time of: 30/24 Calorie Bike 30/24 Calorie Row 30 x 10m Shuttle Sprints *Rest 3:00 between rounds.  Each Round is meant to be a sprint.  Push Hard, Rest, Repeat! Accessory Work 2 Rounds (Not for time) 25 Seated Barbell Strict Press 25 Seated Banded PVC Lat Pull DownsRead More

June 5, 2019 SCHEDULE ANNOUNCEMENT Sorry for the Late Notice, but there is NO 5:00am Class Tomorrow.  All other Classes are Regular Schedule. Strength: Deadlifts (Banded) 4 sets of 12: Banded Deadlifts *Rest 2:00 between sets.  The purpose of this is to stay under tension the entire time the lift is being moved from bottom...Read More

June 4, 2019 Metcon: 3 Rounds of: 15 Hang Power Cleans (135/95) 20 Push ups …then,… 2 Rounds of: 400m Run 75 Double Unders …then,… 1 Round of: 50/35 Calorie Bike Accessory: 2-3 Rounds (Not for time) 16 Alternating Dumbbell Bench Press (8/8) 20 Dumbbell Bent Over Rows (10/10) 24 Hollow RocksRead More