January 25, 2020 Partner WOD Teams of 2 complete the following: 20 minute AMRAP 20 Thrusters (115/75) 20 Box Jump Overs 20 Burpees to 6″ 30 Thrusters (95/65) 30 Box Jump Overs 30 Burpees to 6″ 40 Thrusters (75/55) 40 Box Jump Overs 40 Burpees to 6″ 50 Thrusters (45/35) 50 Box Jump Overs AMRAP...Read More

January 24, 2020 SCHEDULE ANNOUNCEMENT There is NO 5:00am Class today. All other Classes are as regularly scheduled. Strength: Push Press Build to a 10-Rep Max *This will be used as a Benchmark for our Push Press Cycle, so keep track of your numbers. Metcon: (For time) 21-15-9 reps of: Push Jerks (135/95) Lateral Barbell...Read More

January 23, 2020 Metcon: 5:00 AMRAP Buy-In: 700m Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5:00 5:00 AMRAP Buy-In: 500m Row 5 Squat Cleans (135/95) 25 Double Unders Rest 5:00 5:00 AMRAP Buy-In: 300m Row 3 Squat Cleans (185/125) 25 Double UndersRead More

January 22, 2020 Accessory Work: 3 Rounds (Not for time) 200ft Double Kettlebell Front Rack Carry 15 Double Kettlebell Deadlifts 10 Burpees 5 Tempo Deficit Push ups (:03 Deficit per rep – between Kettlebells) Rest as needed between rounds. Strength WOD: 4 Rounds (Not for time) 8 Bench Press (medium weight) 10 Double Dumbbell Bent...Read More

January 21, 2020 Metcon: (For time) 50/40 Calorie Bike 9 Bar Muscle ups 21 Power Snatches (135/95) 40/30 Calorie Bike 15 Chest-to-Bar Pull ups 15 Power Snatches (135/95) 30/20 Calorie Bike 21 Pull ups 9 Power Snatches (135/95) Core/Midline: 2-3 Rounds (Not for time) 15 Weighted Hip Extensions 25 Hollow Rocks *Rest as needed between...Read More

January 20, 2020 Strength: Back Squat Wave (Week 2 of 4) Set 1: 6 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 2 Reps @ 85% Rest 3:00 Set 4: 6 Reps @ 75% Set 5: 4 Reps @ 80% Set 6: 2 Reps @ 85% Rest 3:00 Set 7: 6 Reps...Read More

January 19, 2020 Rest Day.Read More