December 24, 2017 Rest Day. Get out and finish those last minute gifts for Christmas.Read More

December 23, 2017 “12 Days of Christmas WOD” In teams of 2, perform the following for time: 1 Rope Climb (15′) 2 Box Jumps (36″/30″) 3 Power Cleans (185/125) 4 Alternating DB Snatches (each arm) (50/35) 5 Ring Pull ups 6 Front Squats (185/125) 7 Hand Release Push ups 8 Wall Balls (30/20) 9 Bar Facing...Read More

December 22, 2017 HOLIDAY HOURS MONDAY (12/25): CLOSED TUESDAY (12/26): NO 5:30am Class, All Other Classes are Regular Times Metcon: “Traps” 0:00 – 10:00 21-15-9 reps of: Power Snatch (95/65) Pull ups* (Scale = Jumping Pull ups) 10:00 – 20:00 15-12-9 reps of: Hang Power Clean (135/95) Chest-to-Bar Pull ups* (Scale = Jumping Chest-to-Bars) 20:00 –...Read More

December 21, 2017 Metcon: 10 Rounds for time: 10 Goblet Squats (70/53) 5 Handstand Push ups (Rx+ Strict HSPU) Core/Midline: 2 Rounds of: (Not for time) 100 Mountain Climbers (2:1) 50 Abmat Sit ups 25 Hip/Back ExtensionsRead More

December 20, 2017 Gymnastics Accessory: 2-3 Rounds (Not for time) 200ft KB Farmer Carry (70/53) (R) + DB Front Rack Carry (50/35) (L) 200ft KB Farmer Carry (L) + DB Front Rack Carry (R) 100ft Sled Drag Bear Crawl* 5 Strict Pull ups *Choose own weight. Metcon: 3 minute AMRAP 2 Muscle ups 6 Burpee...Read More

December 19, 2017 Strength: Squat Clean Wave 3 Rounds of: 5 Squat Cleans 4 Squat Cleans 3 Squat Cleans 2 Squat Cleans 1 Squat Clean *Each round is not necessarily for time but move through consistently.  Rest 2:00 between rounds. Rd 1: 135/95 – 155/105 – 185/125 – 205/135 – 225/155 Rd 2: 155/105 – 185/125...Read More

December 18, 2017 Gymnastics: 8 minute AMAP 10 Ring Push ups 20 Hollow Rocks Strength: Back Squat 5 @ 75% 1 @ 78% 5 @ 75% 1 @ 81% 5 @ 75% 1 @ 84% Metcon: 10 minute EMOM 10 Kettlebell Swings (53/35) 5 BurpeesRead More