May 29, 2018 Metcon: Every 3:00 x 10 Rounds 15-20 Calorie Bike or Ski or Row 4 Cleans (185/125) (Rx+ 205/135) *These are Full Squat Cleans. Accessory: 2 Rounds (not for time) 5 Sotts Press (45/35) 10 Hip Extensions 5 Front Rack Sotts Press (45/35) 10 Barbell Good MorningsRead More

May 28, 2018 Happy Memorial Day. Classes are from 9:00am – 11:00am ONLY.  There are NO other classes today. Join us for Memorial Day “Murph” or other HERO WODs. “Murph” 1 mile Run 100 Pull ups 200 Push ups 300 Squats 1 mile Run *Partition the Pull ups, Push ups, and Squats as needed.  If...Read More

May 27, 2018 Rest Day. Stay tuned to Facebook for possible Open Gym time.Read More

May 26, 2018 Partner WOD In teams of 2, complete the following 24 minute AMRAP 100 Double Under Buy-In (each person) (300 Single Unders) then, 50 Power Cleans (135/95) 50 Synchronized Hand-Release Push ups 35 Power Cleans (165/115) 35 Synchronized Hand-Release Push ups 20 Power Cleans (205/135) 20 Synchronized Hand-Release Push ups AMRAP in remaining...Read More

May 25, 2018 Strength: Deadlifts Build to a Heavy sets of: 7 Deadlifts 5 Deadlifts 3 Deadlifts *Rest as needed between sets.  Each set must be completed Unbroken as a FULL set. Metcon: 10 minute AMRAP 4 Deadlifts (315/225) 8 Deficit Handstand Push ups (4″/2″)Read More

May 24, 2018 Metcon: 20 minute AMRAP 100ft 1-Arm Overhead KB Walking Lunges (R-50ft, L-50ft) 10 Burpees Over Kettlebell 100ft 1-Arm Front Rack KB Walking Lunges (R-50ft, L-50ft) 20 GHD Sit ups* *Scale = 30 Abmat Sit ups Skill Accessory: 10 Rope Climbs (Rx+ = 5 Legless + 5 Regular)Read More

May 23, 2018 Strength: Front Squats 6 x 2 @ 80-85% Metcon: Lady WOD – “Team Jackie” Teams of 2 complete: 2000m Row (switch every 250m) 100 Thrusters (45/35) (switch every 12-15 reps) 60 Pull ups (switch every 10-15 reps) *Work together to complete this workout.  Partners must switch at the required distance or number...Read More