May 8, 2018 Metcon: 3 Rounds for time of: 40 Box Jumps (24″/20″) 25/20 Calorie Row 100ft Sled Push (200/150) *Rest 2:00 between rounds. Accessory: 2-3 Rounds (Not for time) :30 Hip Extension Hold 15 Strict Ring Rows (feet on box) :30 Hollow HoldRead More

May 7, 2018 Strength: Front Squats 4 x 6 @ 65-70% *Rest as needed between sets. Metcon: 16 minute AMRAP 30 Double Unders 15 Wall Balls (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)Read More

May 6, 2018 Rest Day.  Get out and enjoy your day.Read More

May 5, 2018 Happy Cinco De Mayo! Team WOD Teams of 3 complete the following: 25 minute AMRAP 15 Rounds of: 1 Wall Climb 8 Power Snatch (95/65) 30 Double Unders *In the teams of 3, one athlete is rowing, 1 athlete is completing a round, and the other athlete is resting.  The rower needs...Read More

May 4, 2018 Strength: Pressing Complex Every 2:00 (5 Rounds) 1 Strict Press + 2 Push Press + 3 Push Jerks *Use 85% of your Strict Press for the entire complex.  Use the same weight for all 5 Rounds. This is not progressive loading.  1 set = all 6 reps. Metcon: (For time) 50 Wall Balls...Read More

May 3, 2018 Metcon: (For time) 100 Burpees w/ EMOM of: 3 Ground to Overhead (135/95) *Ground to Overhead can be either a Snatch or Clean & Jerk. **The workout begins with 3 Ground to Overhead. Gymnastics: 4 Rounds of: :20 Toes-to-Bar :40 Rest :20 Handstand Push ups :40 RestRead More

May 2, 2018 Strength: Clean Complex EMOM x 15: Power Clean + Hang Clean + Clean Min. 1-4: @ 65% Min. 5: Rest Min. 6-9: @ 70% Min. 10: Rest Min. 11-14: @ 75% Min. 15: Rest Metcon: Lady WOD – “Squatting Elizabeth” 21-15-9 reps of: Squat Cleans (135/95) Ring Dips REMINDER: Gymnastics Class at 5:30pm...Read More