November 6, 2018 Gymnastics Conditioning: 3 sets of: 2 Rope Climbs (15′) (Rx+ Legless) 5 Toes-to-Bar + 10 Pull ups (Rx+ Chest-to-Bars) 5 Strict Dips + 10 Kipping Dips 3 Muscle ups (Bar or Rings) Rest 2:00 – 3:00 between sets. *Move fluidly these each movement focusing on good, solid reps. Metcon: 7 minute AMRAP...Read More

November 5, 2018 Strength: Deadlifts EMOM x 3: 5 reps @ 65% -Rest 1:00- EMOM x 3: 3 Reps @ 75% -Rest 1:00- EMOM x 3: 1 Rep @ 85% Metcon: (For time) 5 Rounds of: 15 Kettlebell Swings (70/53) 15 BurpeesRead More

November 4, 2018 Rest Day. Get Out and DO SOMETHING NEW!Read More

November 3, 2018 Partner WOD Teams of 2 complete the following: 20 minute AMRAP 10/8 Calorie Row 1 Rope Climb (15′) 5 Bench Press (185/125) *Partner must complete a FULL Round before tagging their partner, who will then complete a FULL Round as well. The Non-Working Partner will complete a Deadlift Hold w/ Axle Bar...Read More

November 2, 2018 Strength: Push Jerk 10-8-6-4-2 (prog. loading) *Complete 10 Squat Therapy after each set.  Do these NICE and SLOW.  Focus on the “Therapy” of these.  They are NOT just Air Squats. Metcon: (For time) 15 Lungesters (Lunge R + Lunge L + Thruster = 1) (75/55) or Rx+(95/65) 15 Bar Facing Burpees 12...Read More

November 1, 2018 Metcon: Every 3:00 for 6 Rounds 3 Muscle ups** 5 Squat Cleans @ 70-80% 7 Strict Handstand Push ups** Rest 1:00 after each round. *The weight of the Squat Cleans should be something that is moderate to heavy, but that you are still able to cycle through them at a decent pace. ...Read More

October 31, 2018 Happy Halloween! Feel FREE to wear your Costume. Strength: Back Squats 3 x 6 (55-60-65%) 3 x 4 (70-75-80%) Row Conditioning: 1000m Row Time Trial *This is the 3rd and Final attempt at this. Try and beat your last one. Metcon: “Zombie Chase” Living start at 0:00 and Zombies start at 3:00...Read More