June 5, 2018 Metcon: 15 minute AMRAP 1 mile run 50/40 Calorie Row AMRAP Ground to Overhead (135/95) *Ground to Overhead can be either a Snatch or a Clean & Jerk. Accessory: 5 sets of: 10-12 Unbroken Toes-to-Bar *Rest as needed between sets so you can perform the set unbroken.  If the prescribed reps are...Read More

June 4, 2018 Strength: Overhead Squats 3 sets of: 3 Overhead Squats @ 65% 2 Overhead Squats @ 75% 1 Overhead Squat @ 85% *Rest 1:30 – 2:00 between the set of 3-2-1. Metcon: 12 minute AMRAP 9 Alternating Dumbbell Snatches (50/35) 6 Burpee Box Jump Overs (24″/20″) 3 Bar Muscle upsRead More

June 3, 2018 Rest Day. Get out and enjoy the day.Read More

June 2, 2018 Team WOD Teams of 3 complete the following for time:  600m Run (must run together) 6 Rope Climbs 30 Back Squats (185/125) 600m Run 9 Rope Climbs 30 Back Squats (225/155) 600m Run 12 Rope Climbs 30 Back Squats (265/175) *Teams must complete the run together, the rope climbs and back squats...Read More

June 1, 2018 Strength: Bear Complex Every 1:30 x 8 Rounds Complete 1 Bear Complex *Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press **Try to increase load on each round. Metcon: (For time) 10-9-8-7-6-5-4-3-2-1 reps of: Clean & Jerks (115/80) *Complete...Read More

May 31, 2018 Metcon: 100 Double Unders 50/40 Calorie Row 25 Knees-to-Elbow 50 Dumbell Thrusters (50/35 x 2) 25 Chest-to-Bar Pull ups 50/40 Calorie Row 100 Burpees Over Rower *35 minute time cap Accessory: Stretch and Roll OutRead More

May 30, 2018 Strength: Pressing Complex Every 1:30 x 6 Rounds: 1 Push Press 1 Push Jerk 1 Thruster *Must complete each rep in the complex before re-racking the weight.  Progressive loading for each set. Metcon: Lady WOD – “Charlotte” 21-15-9 reps of: Overhead Squats (95/65) Sumo-Deadlift High Pulls (95/65) GYMNASTICS CLASS at 5:30pm Join...Read More