February 22, 2020 Partner WOD Teams of 2 complete: 25 minute AMRAP 9 Clean & Jerks* 7 Burpee Box Jump Overs (24″/20″) 5 Strict Pull ups (each) 300m Row *Every 2 Rounds increase weight on the Clean & Jerks. R1 & 2: 135/95 R3 & 4: 155/105 R5 & 6: 185/125 R7 & 8: 205/135...Read More

February 21, 2020 Strength: Push Press (Week #4) 4 sets of: 6 Reps @ 102% Rest 2:00 between sets. This is the fourth and final week of our Push Press Cycle.  The 102% is taken off of the 10-Rep Max completed on January 24, 2020.  If you cannot complete your sets at the 102%, try...Read More

February 20, 2020 Partner WOD Teams of 2 complete: 2 Rounds of: 1000m Row (500m each) 75 Push ups (Partner holds High Plank) 500m Row (250m each) 35 Bench Press (155-165/105-115) 15 Calorie Ski* (each) *At some point during the round, each partner must complete 15 Calories on the Ski Erg. Rest 5:00 between rounds....Read More

February 19, 2020 Strength: Deadlift Every 1:30 x 6 sets: 2 Reps at 80-85% *Reps must be Touch & Go.  No Singles. Metcon: (For time) 60ft Burpee Broad Jump 120 Double Unders 60ft Burpee Broad Jump 30 Deadlifts (245/165) 60ft Burpee Broad Jump 120 Double Unders 60ft Burpee Broad Jump GYMNASTICS CLASS at 5:30pm Come...Read More

February 18, 2020 Metcon: 3 Rounds for time of: 10 Ring Muscle ups 20 Handstand Push ups 30 GHD Sit ups 40 Kettlebell Swings (53/35) Odd Object Work: 3 Rounds (Not for time) 100ft SandBag Carry 4 Sandbag Over Blocks :20 Hip Extension Hold Rest 1:30 between rounds.Read More

February 17, 2020 SCHEDULE UPDATE!!! No 5:00am Class Tomorrow.  All other classes are regular schedule. Strength: Back Squat Wave (Phase 2, Week #1) Set 1: 4 Reps @ 90% Set 2: 3 Reps @ 95% Set 3: 2 Reps @ 100% Rest 3:00 Set 4: 4 Reps @ 90% Set 5: 3 Reps @ 95%...Read More

February 16, 2020 Rest Day.Read More