April 28, 2019 Rest Day. Get out and enjoy your day!Read More

April 27, 2019 Partner WOD 7 minute AMRAP 3 Rounds of: 11 Synchronized Power Snatches (75/55) 11 Synchronized Bar Facing Burpees then, AMRAP: Calorie Device (Row/Bike/Ski) Rest 3:00 7 minute AMRAP 3 Rounds of: 9 Synchronized Power Snatches (95/65) 9 Synchronized Bar Facing Burpees then, AMRAP: Calorie Device (Row/Bike/Ski) Rest 3:00 7 minute AMRAP 3...Read More

April 26, 2019 Strength: Strict Press 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% *Start a new set every 3:00 Metcon: (For time) 30 Muscle ups OR 60 Chest-to-Bar Pull ups OR 75 Ring Rows *This will be a Benchmark, so keep track...Read More

April 25, 2019 Metcon: 3 Rounds for time of: 30 Double Unders 300m Run 30 Double Unders 20 Kettlebell Swings (53/35) 30 Double Unders 10 Burpee Box Jump Overs (24″/20″) Accessory Work: 2-3 Rounds (Not for time) 100ft Sled Drag (Forward Walk) 100ft Sled Drag (Backwards Walk) 15 Hip Extensions *Sled weight is BodyweightRead More

April 24, 2019 Strength: Snatch A. Hang Squat Snatch + Squat Snatch (1+1) x 5 sets *Rest 1:00 between sets. then, B. Squat Snatch 5 x 1 (Building in weight from where you left off in Part A) *Rest 1:00 between reps. Metcon: (For time) 1-10 reps of: Toes-to-Bar 10-1 reps of: Deadlifts (225/155) *This...Read More

April 23, 2019 Metcon: 4 Rounds of: 25/20 Calorie Row 10 Clean & Jerks *Each round is for time.  5:00 cap per round.  Rest 3:00 between rounds. Round 1: 135/95  (Rx+ 155/105) Round 2: 155/105 (Rx+ 185/125) Round 3: 185/125 (Rx+ 205/135) Round 4: 205/135 (Rx+ 225/155) Accessory Cash-Out: 30-20-10 reps of: (Not for time)...Read More

April 22, 2019 SCHEDULE ANNOUNCEMENT There is NO 5:00am Class Today.  All other classes are as scheduled. Strength: Bench Press 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90% *Start a new set every 3:00 Metcon: (For time) 20 Back Squats (225/155) 1000m Run...Read More