November 16, 2019 Team WOD Teams of 3 complete: 100 Calorie Row or Bike (Buy-In) …then, 3 Rounds of: 20 Toes-to-Rings 20 Burpees 20 Double Unders (each person) …then, 2 Rounds of: 40 Toes-to-Bar 40 Burpees to 6″ 40 Double Unders (each person) …then, 1 Round of: 60 Knees-to-Elbow 60 Hand-Release Push up Burpee 60...Read More

November 15, 2019 Strength: Gymnastics A. Bar Muscle ups 4 x 5 Rest 1:00 between sets. B. Chest-to-Bar Pull ups 4 x 6 Rest :45 between sets. C. Pull ups (Kipping – No Butterfly) 4 x 7 Rest :30 between sets. *Scaling options will be provided for each of these movements and rep schemes. Metcon:...Read More

November 14, 2019 Metcon: In teams of 3: 7:00 AMRAP: Bench Press 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3:00 7:00 AMRAP: Front Squats 50 Front Squats (135/95) 50 Front Squats (155/105) AMRAP Fronts Squats (185/135) Rest 3:00 7:00 AMRAP: Deadlifts 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts...Read More

November 13, 2019 Strength: Back Squat 5-4-3-1-1-1 *Start around 70% and build in weight. Begin a new set every 2:30 Metcon: (For time) 3 Rounds of: 16 Alternating Dumbbell Snatches (50/35) 12 Dumbbell Over Burpees Directly into… 3 Rounds of: 16 Alternating Dumbbell Hang Clean & Jerk (50/35) 12 Dumbbell Over Burpees HAPPY BIRTHDAY to...Read More

November 12, 2019 Metcon: (For time) 50/35 Calorie Bike 125 Double Unders 2000/1750m Row 125 Double Unders 50/35 Calorie Bike Odd Object Conditioning Max Distance Sled Drag @ Bodyweight Time: 6:00 (:30 on /:30 off)Read More

November 11, 2019 Happy Veteran’s Day. Thank you to ALL those who have served or are currently serving in our Armed Forces.  We thank you for the sacrifices you have completed so we can continue to live in the LAND of the FREE and HOME of the BRAVE. Strength: Squat Clean Every 2:30 x 5...Read More

November 10, 2019 Rest Day.Read More