June 17, 2018 Rest Day Happy Father’s Day to all the Fathers out day.  Kick back and relax – you deserve it!Read More

June 16, 2018 Partner WOD In  teams of 2 complete the following in a Follow-the-Leader format: For time: 200m Run 21 Box Jump Overs (24″/20″) 200m Run 15 Box Jump Overs 200m Run 9 Box Jump Overs *Partner 1 starts with the 200m Run while Partner 2 rest.  Once Partner 1 returns they can begin...Read More

June 15, 2018 Strength: Power Snatch 2-Rep Power Snatch (Touch & Go) *15 minutes to work to the 2-Rep Snatch Metcon: 12 minute AMRAP 3 Power Snatch (135/95) 5 Strict Handstand Push ups 7 Lateral Barbell BurpeesRead More

June 14, 2018 Metcon:  8 Rounds for time: 8 Chest-to-Bar Pull ups 8 Goblet Squats (53/35) 8 Hang Cleans (135/95) Accessory/Midline: Not for time, but QUALITY: 25 GHD Sit ups* 100ft Double KB Overhead Carry (53/35) 20 GHD Sit ups 150ft Double KB Overhead Carry 15 GHD Sit ups 200ft Double KB Overhead Carry *Scale...Read More

June 13, 2018 Strength: Split Jerk 1. 5 minutes: Split Jerk Technique Use light weight and focus on positioning and landing 2. EMOM x 10 1 Split Jerk (building in weight) Metcon: (For time) 5 Rope Climbs (15′) 800m Run 30 Push Jerks (135/95) (Rx+ 155/105) 800m Run 5 Rope Climbs GYMNASTICS CLASS at 5:30pm...Read More

June 12, 2018 Metcon: 4 Rounds for time: 30/24 Calorie Row 25 Wall Balls (20/14) 20 Kettlebell Swings (53/35) Conditioning Accessory: 3 Rounds of: 200m Sprint Max Effort Push ups *Rest 2:00 between rounds.Read More

June 11, 2018 Strength: Back Squats Establish a Heavy 3-Rep (12 minutes) Metcon: Every 2:00 x 7 Rounds 36 Double Unders 9 Toes-to-Bar 3 Touch & Go Power Cleans* *Increase weight each round, if possible.Read More