December 9, 2018 Rest Day. Get out there and do some Christmas shopping.Read More

December 8, 2018 Team WOD Teams of 3 complete the following: 40 Calorie Bike 60 Push Press (95/65) 40 Calorie Bike 60 Toes-to-Bar 40 Calorie Bike 60 Bar Facing Burpees 40 Calorie Bike 60 Toes-to-Bar 40 Calorie Bike 60 Push Press (95/65) *Clock will be set for :30 intervals.  Team members will switch from work...Read More

December 7, 2018 Gymnastics Conditioning: 5 minute AMRAP 5 Strict Dips 5 Strict Ring Rows Strength: Deadlift Establish Heavy set of: 6-4-2 *Rest as needed between sets. Metcon: 7 minute AMRAP Wall Balls (20/14) *Every minute starting at 0:00, complete 5 Deadlifts @ 225/155Read More

December 6, 2018 Metcon: 4 Rounds of: 1:00 Calorie Bike 1:00 Dumbbell Snatch (50/35) 1:00 Burpees 1:00 Double Unders 1:00 Rest Accessory: 2 Rounds (Not for time) 10 Barbell Good Mornings* 20 Banded Step ups (each leg) 30 Reverse Hypers *Choose own weight for the Good Mornings.Read More

December 5, 2018 Strength: Squat Snatch Every 1:30 x 6 Rounds: 3 Squat Snatch (Start around 60/65% and build from there) *Reps DO NOT have to be Touch & Go. Metcon: (For time) 50/35 Calorie Row 35 Box Jump Overs (24″/20″) 50 Overhead Squats (95/65)Read More

December 4, 2018 Metcon: 4 Rounds for time: 200ft Double Kettlebell Front Rack Carry* (53/35 x 2) 30 Hollow Rocks 40 Push ups *Every drop of the Kettlebells = 10 Burpees before resuming the carry. Gymnastics Conditioning: 8 Rounds of: :20 Max Handstand Push ups :40 RestRead More

December 3, 2018 Strength: Clean & Jerk Every 2:00 x 6 sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk *Build to heavy complex in the 6 sets. Metcon: (For time) 15-12-9-6-3 reps of: Clean & Jerk (135/95) (Rx+ 155/115) Chest-to-Bar Pull upsRead More