Warm Up 800 Meter Run 30 Pass Throughs 30 Overhead Squats with pvc Strength/skill Snatch- Power position only (you can add weight and use this as warm for what follows. Coach Led Perform 20 power snatches from the power position Perform 15 Power Snatches from Power Position+Overhead squat Perform 7 FULL snatches from the power...Read More

Warm up- As a class starting on the hour! If you are there early please row, stretch, double under practice, pull ups , run, bike…. or anything you need to work on. 30 Squat Therapy squats with a 2 second hold at the bottome, then head to the rack and find an empty bar Strength-...Read More

Warm Up- 5 Minutes to bike, stretch or row 5 after the hour, meet at the board, go over the wod Strength/Skill Emom Start with an Empty Bar, you can add weight as your getting warm. Emom 0-2 Minutes 10 Power Position Power Cleans 2-4 Minutes 8 Hang position Power Cleans 4-6 Minutes 8 Power...Read More

Sunday Funday- Teams Of 2- Wod 1- 12 Minute Amrap- split the work however you want 16 Burpees 32 Wall Balls Run 200M together Wod 2- 8 Minutes Complete as many rounds as possible of “DT” splitting work however you want. 12 Deadlifts 155/105 9 Hang Cleans 6 Push Press Wod 3 TEAMS OF 3...Read More

8am- Endurance Run 1 mile Row 2000m Run 1 mile 9am Mobility 10 am Chipper Teams of 3 2000M row buy in 100 Power Cleans 135/95 100 Bar Facing Burpees 100 Assault Bike Calories (100 rower cals if all the bikes are full, do this anytime during the wod) 50 Power Cleans 155/105 50 Bar...Read More

No Strength Today- Warm up 5 minute row 2 Rounds 5 pull ups 10 KB swings ABSOLUTELY SCALE PULL UPS ON THIS WOD No vests allowed There is a time cap where we will stop you, 25 minutes for new athletes 35 for others. ******************YOU CAN ALSO SUB 15 pull ups, 15 push ups for...Read More

Warm up- DO NOT BE LATER FOR CLASS- WE ARE DOING A LOT TODAY! 2 Rounds Run 200 20 Air squats 20 Pass througs Grab a bar- 12 Minutes to complete your 20 Rep Back Squat (Keep in the 12 minutes time cap, the class is NOT waiting for you) Strength- 20 rep back squat...Read More

Today’s class- Much more difficult than it looks. If you are newer to this movement drill technique, if you want to go heavy.. please go heavy Warm up- Over head squat therapy. If you think you have a perfect over head squat……. you don’t. Practice At least 30 pvc before you pick up a bar....Read More

Warm up- A LOT to do today.. don’t be late, do not fall behind 3 Rounds 20 pass throughs 10 wall balls Run 200 Keep your wall ball out at the front of the room Grab a bar-quick review of push press 20 Push presses as a class Strength- 14  minutes to compete 5 sets...Read More

Warm up- 5 Minute Bike Plus 30 Squat Therapy squats Review the points of performance for a deadlift Strength- 20 rep back squat day. Use your sheets, you should be 10 pounds higher than your starting weight as this is your third session. Warm up with 40 and 50 perecent for 10 reps.. then attack...Read More