May 20, 2018 Rest Day. Stay tuned to Facebook for Open Gym time.Read More

May 19, 2018 Team WOD Teams of 2-3 complete the following: For time: (30 min. cap) 600m Row or 400m Partner Run 80 Deadlifts (155/105) 600m Row or 400m Partner Run 60 Hang Power Cleans (155/105) 600m Row or 400m Partner Run 40 Front Squats (155/105) 600m Row or 400m Partner Run 20 Push Jerks...Read More

May 18, 2018 Strength: Push Press 2 sets of: 5-3-1 *Progressive loading on the 5-3-1.  Rest about 2:00 between sets. Metcon: 10 minute AMRAP 1-2-3-4… of: Clean & Jerk (135/95) Bar Facing BurpeesRead More

May 17, 2018 Metcon: 3 Rounds of: 1:00 Burpee Box Jump Overs (24″/20″) 1:00 40ft Shuttle Sprints 1:00 Ring Dips 1:00 Deadlifts (185/125) 1:00 Rest Accessory/Midline: 3 sets of: Max Hollow Hold 15 Weighted Hip Extensions (35/25) *Rest 1:00-1:30 between sets.Read More

May 16, 2018 Strength: Back Squats 2 sets of: 5-3-1 *Progressive loading on the 5-3-1.  Rest about 2-3 minutes between sets. Metcon: Lady WOD – “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (53/35) 12 Pull ups GYMNASTICS CLASS – 5:30pm Topics to be covered: Ring Push up Ring Upright Support Dips (Parallel...Read More

May 15, 2018 Metcon: 6 Rounds for time: 5 Squat Snatches @ 70-75% 12/10 Calorie Row 15 Unbroken Wall Balls (20/14) *The Wall Balls must be completed UNBROKEN before starting a new round. Accessory: 3-4 Rounds or 10:00 (whichever comes first) 6 Turkish Get-ups (3/3) :30 Arch HoldRead More

May 14, 2018 Strength: 3-Position Power Clean + Jerk Build to a Heavy Complex (15 mins) *3-Position Clean = Floor, Below Knee, and Above Knee Metcon: 10 minute AMRAP 10 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk (5/5) (50/35) 10 Pull ups Rest 2:00 3 minute AMRAP Double UndersRead More