October 15, 2017 Rest Day.  Get out and enjoy your day.Read More

October 14, 2017 Partner WOD In teams of 2 complete the following for time: “Naughty Nikki V2” 83 Wall Balls (20/14) then, 3 Rounds: 10 Snatches (135/95) 9 Muscle ups then, 830m Run Together then, 4 Rounds of: 10 Clean & Jerks (135/95) 9 Strict Handstand Push ups then, 83 Wall Balls *Partition reps as...Read More

October 13, 2017 Gymnastics: 10 minute EMOM Odd: 1 Rope Climb (15′) Rx+(20′) Even: 12 Toes-to-Bar Strength:  Hang Cleans EMOM x 3: 4 Hang Cleans @ 65% Rest 1:00 EMOM x 3: 3 Hang Cleans @ 70% Rest 1:00 EMOM x 3: 2 Hang Cleans @ 75% Metcon: 10-8-6-4-2 reps of: Thrusters (135/95) *Complete 30...Read More

October 12, 2017 Conditioning #1: 5 Rounds of: 1 minute AMRAP 200ft Sprint AMRAP Burpee Box Jump Overs (24″/20″) 1:00 Rest Rest 3:00 Conditioning #2: 10 minute AMRAP 10 Calorie Ski or 10 Calorie Bike 10 Double Kettlebell Sit ups Rest 3:00 Conditioning #3: 10 minute AMRAP 250m/200m Row :30 Rest between RowsRead More

October 11, 2017 Gymnastics: A. Max Height Box Jump 7 minutes – Establish a High Box Jump B. 30 Box Jumps for time *Take 75% of the Height established in Part A. Metcon: “Cindy” 20 minute AMRAP of: 5 Pull ups 10 Push ups 15 Air Squats OR “Mary” 20 minute AMRAP of: 5 Handstand...Read More

October 10, 2017 Strength: Every 1:15 x 10 Rounds: 1 Overhead Squat w/ :03 Pause *Work up to 75-80% and use this weight for all 10 reps. Metcon: 21-15-9 reps of: Deadlifts (225/155) Calorie RowRead More

October 9, 2017 Gymnastics: EMOM x 12 Min. 1: 3-5 Strict Chest-to-Bar Pull ups Min. 2: 2 Wall Climbs Min. 3: 10 Alt. Pistol Squats or 12 Close Stance Squats Strength: EMOM x 10 1 Push Press + 1 Jerk (Push or Split) *After your Push Press, go straight into the Jerk on the rebound. *...Read More