July 11, 2019 Today is HERO WOD Day.  Remember to wear your RED, WHITE, and/or BLUE in honor of those who have served for us.  Today we HONOR you Liam Nevins. Metcon: HERO WOD – “Liam” (Partner Style) In teams of 2 complete the following: 800m Run with plate (45/35) (Run together) 100 Toes-to-Bar 50...Read More

July 10, 2019 Strength: Push & Pull 3 sets of: 20 Alternating Single Arm Dumbbell Strict Press 20 Supine Barbell Rows 20 Banded Pull Aparts Rest as needed between sets. Metcon: 4 Rounds for time: 4 Power Cleans (205/135) 5 Muscle ups (Rings) 6 Deficit Handstand Push ups (5″/3″) *Scaled options: Muscle up = A....Read More

July 9, 2019 Metcon: 18 minute AMRAP 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Core/Midline: Accumulate a 5:00 Hollow HoldRead More

July 8, 2019 Strength: Front Squat Every 2:30 x 5 sets: 3 Front Squats *Build to a Heavy 3-Rep over the five sets. (Rx+: Take weight from floor) Metcon: (For time) 100 Box Jump Overs (24″/20″) *Starting with and at the top of each minute, complete 5 Hand-Release Push ups.Read More

July 7, 2019 Rest Day. Get out and enjoy your day.Read More

July 6, 2019 Partner WOD Teams of 2 complete the following: 800m Medicine Ball Run (together) then, 10 Rounds (alternate rounds) 3 Squat Cleans (135/95) (Rx+ 155/105) 5 Handstand Push ups 7 Burpees to 6″ then, 800m Medicine Ball Run (together) *Athletes must run together, and then will alternate completing a full round of the...Read More

July 5, 2019 TODAY’S CLASS SCHEDULE 9:00am, 12:00pm, and 3:00pm ONLY Strength: Snatch A. Hang Power Snatch + Pause Overhead Squat (1+1) x 5 sets then, B. Hang Power Snatch 5 x 1 *Build to a Heavy Single Metcon: (For time) 21 Hang Power Snatches (95/65) 200m Run 21 Overhead Squats (95/65) 200m Run 15...Read More