January 4, 2020 Team WOD In teams of 3 complete: 20 Rounds of: 5 Burpees to 6” 10 Kettlebell Swings (53/35) 15 Wall Balls (20/14) + 5000m Row *One athlete must always be on rower while other two athletes are working on the rounds. Partition reps as needed. Must rotate on rower in the same...Read More

January 3, 2020 Strength: Front Squat 6 sets of: 1 Pause Front Squat + 1 Front Squat *Use 70-75% of RMx for all sets. *Pause :03 in the bottom position on the Pause Front Squat. Metcon: (For time) 60 Abmat Sit ups 50 Box Jump Overs (24″/20″) 40 Pull ups 30 Power Cleans (115/85) 20...Read More

January 2, 2019 Class Schedule for today: 3:30p, 4:30p, 5:30p, and 6:30p  Metcon: (For time) 30/24 Calorie Bike (BUY-IN) then, 30-20-10 reps of: Deadlifts (225/155) Toes-to-Rings then, 30/24 Calorie Bike (CASH-OUT) Gymnastics Work (if time allows) 7 minute AMRAP 1, 2, 3, 4, 5,… and so on of: Strict Handstand Push ups OR Dumbbell Strict...Read More