November 19, 2017 Rest Day.  Stay tuned to Facebook for Open Gym time.  Read More

November 18, 2017 Partner WOD In teams of 2, complete the following: 0:00 – 5:00 200ft Shuttle Sprint (50-50, 100-100) Max Burpees to Plate (45) *Partner 2 starts when Partner 1 returns from the shuttle sprint.  Alternate for the 5:00. 5:00 – 6:00 Rest 6:00 – 9:00 Alternating Strict Toes-to-Bar *Partners must be hanging from...Read More

November 17, 2017 Strength: Hang Squat Snatch: 5-5-5-3-3-1 *Goal is to establish a heavy set of 5, heavy set of 3, and a heavy single. Metcon: Five 2:00 cycles of: 25/20 Calorie Row AMRAP 1-Arm Kettlebell Push Jerks (53/35)* *Switch arms every 10 reps. Rest :30 between rounds.Read More

November 16, 2017 Metcon: “Power Clean Biathlon” 400m Run (6 Down & Backs) 18 Power Cleans (145/100) 400m Run 15 Power Cleans 400m Run 12 Power Cleans *Every time you break on the Power Cleans, perform a 200ft Shuttle Sprint (50-50, 100-100). Accessory: 2 Rounds (Not for time) 50ft Face Pull Sled Drag 50ft Bear...Read More

November 15, 2017 Gymnastics: 3 Rounds (Not for time) 10 Prone Dumbbell Rows 20 Hip Extensions :40 Hollow Hold* *Every break on Hollow Hold = 5 Hollow Rocks (complete at end of total hold) Metcon: 3 Rounds of 3 sets of: 7 Burpee Box Jump Overs (24″/20″) 7 Unbroken Pull ups (Rx+ 10 Unbroken Pull...Read More

November 14, 2017 Strength: Strict Press Every 3:00 x 3 Rounds: 10 Reps Metcon: 9-15-21 reps of: Kettlebell Swings (70/53) Ring Push ups Goblet Squats (70/53)Read More

November 13, 2017 Gymnastics: 10-9-8-7-6-5-4-3-2-1  Unbroken Toes-to-Bar* Rest 2:00 60 Abmats for time *Rest as needed between sets. Strength: Front Squats 7 x 2 Reps @ 75-80+% *Complete a set every 1:15 Metcon: 20-15-5 reps of: Overhead Squats (135/95) 3-2-1 reps of: Rope Climbs (15′)Read More