June 19, 2018 Metcon: (For time) 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1000 Run *1 Round of “Cindy” = 5 Pull ups + 10 Push ups + 15 Air Squats Accessory: 2-3 Rounds 1:00 of: Box Shoot-Thrus + Dips + Holds (Coach calls out movement) :30 Rest 1:00 to complete: 1 Around the...Read More

June 18, 2018 Strength: Front Squat Every minute on the minute till failure (EMOM): 2 Front Squats *Men start at 135 and add 10-20# and Ladies start at 95 and add 5-10#. Metcon: 7 minute AMRAP 1-2-3-4… Deadlifts (315/225) 5 Bar Facing Burpees *Increase Deadlifts by 1 rep each round.Read More

June 17, 2018 Rest Day Happy Father’s Day to all the Fathers out day.  Kick back and relax – you deserve it!Read More

June 16, 2018 Partner WOD In  teams of 2 complete the following in a Follow-the-Leader format: For time: 200m Run 21 Box Jump Overs (24″/20″) 200m Run 15 Box Jump Overs 200m Run 9 Box Jump Overs *Partner 1 starts with the 200m Run while Partner 2 rest.  Once Partner 1 returns they can begin...Read More

June 15, 2018 Strength: Power Snatch 2-Rep Power Snatch (Touch & Go) *15 minutes to work to the 2-Rep Snatch Metcon: 12 minute AMRAP 3 Power Snatch (135/95) 5 Strict Handstand Push ups 7 Lateral Barbell BurpeesRead More

June 14, 2018 Metcon:  8 Rounds for time: 8 Chest-to-Bar Pull ups 8 Goblet Squats (53/35) 8 Hang Cleans (135/95) Accessory/Midline: Not for time, but QUALITY: 25 GHD Sit ups* 100ft Double KB Overhead Carry (53/35) 20 GHD Sit ups 150ft Double KB Overhead Carry 15 GHD Sit ups 200ft Double KB Overhead Carry *Scale...Read More

June 13, 2018 Strength: Split Jerk 1. 5 minutes: Split Jerk Technique Use light weight and focus on positioning and landing 2. EMOM x 10 1 Split Jerk (building in weight) Metcon: (For time) 5 Rope Climbs (15′) 800m Run 30 Push Jerks (135/95) (Rx+ 155/105) 800m Run 5 Rope Climbs GYMNASTICS CLASS at 5:30pm...Read More