January 8, 2019 Metcon: (For time) 4 Rounds of: 20 Alternating Pistol Squats (2:1 Close Stance Squats (40)) 15 Box Jump Overs (24″/20″) 10 Axle Bar Deadlifts (160/100) then, 100ft Axle Bar Front Rack Walking Lunges (160/100) Midline Accessory: (Not for time) 20 Strict Toes-to-Bar 40 GHD Sit ups 80 Abmat Sit upsRead More

January 7, 2019 Strength: Clean & Jerk Every 1:30 x 7 sets: 2 Hang Power Cleans + 1 Jerk (Push or Split) Metcon: (For time) 30 Clean & Jerks (75% of above established weight) w/ EMOM of: 5 Pull upsRead More

January 6, 2019 Rest Day.Read More

January 5, 2019 HOLIDAY PARTY starts at 5:00pm Tonight.  Come ready to have a good time.  Bring Family and Friends. Partner WOD Teams of 2 complete the following: 50-40-30-20-10 reps of: Kettlebell Swings (53/35) Kettlebell Facing Burpees Wall Balls (20/14)Read More

January 4, 2019 Strength: Bench Press 2 Rounds of: 8-6-4 (progressive loading) *Try to increase weight each set, then repeat those weights on the 2nd Round. Metcon: 15 minute AMRAP 30 Double Unders 15 Deadlifts (225/155) 30 Double Unders 15 Toes-to-BarRead More

January 3, 2019 Conditioning: Every 1:30 x 4 Rounds Shuttle Sprints: 350ft (25ft out, 25ft back + 50ft out, 50ft back + 100ft out, 100ft back) Metcon: (For time) 40 Handstand Push ups (2:1 Hand Release Push ups (80)) 20 Bar Muscle ups (2:1 Chest-to-Bar Pull ups (40)) 10 Squat Clean Thrusters (185/125) *If unable...Read More

January 2, 2019 CLASSES ARE BACK TO REGULAR SCHEDULE. Strength: Snatch 10 minute EMOM 1 Power Snatch + 1 Squat Snatch *Start around 60% and build from there. Metcon: (For time) 21-15-9 reps of : Hang Power Snatch (95/65) Burpee Box Jump Overs (24″/20″)Read More