October 23, 2018 Metcon: (For time) 24 Hang Power Cleans (135/95) Rx+(165/115) 72 Double Unders 16 Hang Power Cleans 48 Double Unders 8 Hang Power Cleans 24 Double Unders Directly into… 8 Deadlifts (225/155) Rx+(255/175) 24 Double Unders 16 Deadlifts 48 Double Unders 24 Deadlifts 72 Double Unders Gymnastics Conditioning: 8 Rounds of: :20 Max...Read More

October 22, 2018 Strength: Front Squat 3 x 3 @ 75% 3 x 2 @ 85% Metcon: (For time) 400m Run then, 30-25-20 reps of: Calorie Row Burpee to 6″ then, 400m RunRead More

October 21, 2018 Rest Day. Get out and ENJOY your day!Read More

October 20, 2018 Partner WOD Teams of 2, complete the following: 75 Alternating Dumbbell Snatches (50/35) 200m Pumpkin Run Together (20/14) 50 Lateral Barbell Burpees 200m Pumpkin Run Together 100 Goblet Squats (53/35) 200m Pumpkin Run Together 50 Lateral Barbell Burpees 200m Pumpkin Run Together 75 Alternating Dumbbell Snatches *Partners will be given a Medicine...Read More

October 19, 2018 Strength: Clean Complex Power Clean + Hang Squat Clean *15 minutes to work to Heavy Complex for the day. Metcon: 12 minute EMOM Odd: 8 Deadlifts (225/155) (Rx+ Unbroken) Even: 16 Abmat Sit upsRead More

October 18, 2018 Metcon: Every 5:00 x 5 Rounds: 5 Thrusters (135/95) 20/15 Calorie Row 5 Thrusters (135/95) Max Double Unders Rest 2:00 between rounds. Accessory: Accumulate 2:00 in each position: 2:00 Ring Support 2:00 Wall Sit 2:00 Low PlankRead More

October 17, 2018 MID-WEEK REMINDER Halloween Party this Saturday.  Starts at 4:00pm.  Come in Costume, Bring Family and Friends, and a Dish to share.  Sign up at gym or on Facebook Event Page with what you are bringing. Strength: Pausing Overhead Squat 5 x 2 (Build to a Heavy set of 2) *Pause :03 in...Read More