warm up 400m Run 10 Pvc Pass Throughs 6 PVC Around the Worlds Each Side 7 Push Ups Grab your favorite bar for a barbell warm up emomMinute 1- 10 snatch grip high pullsMinute 2- 10 Muscle snatchesMinute 3- 8 power position power snatchMinute 4- 8 Hang power snatch PLUS overhead squatMinute 5- 8 snatches...Read More

Skill 15mEMOM Minute 1-7 Good Mornings (Can be weighted) Minute 2- 8 DB Shrugs (50/35) Minute 3-10 Cossak Squats (demo video) Go over deadlift and thruster with your coach, for this WOD, CHANGING YOUR WEIGHTS between the thruster and deadlift is part of your time. Have your weights ready. For Time: 55 Cal Bike 44...Read More

Weighted vest Wednesday, bring them if you have them Warm up: 2 rounds 250m Row 10 Hip Circles 8 Jumping Jacks 10 Squat Therapy Reps 8 Band Pull Aparts 5 Push Ups StrengthFront squat 7,7,7,7,5,5 70 percent for your 7’s, 80+ percent for your 5’sWod- Hero Wod “Bolger” 5 Rounds 400m Run 25 Air Squats...Read More

*We are starting no later 5 minutes after the hour, be on time, or jump in where we are at. coach will explain the movements from 0 to 5 afterWarm up and skill16 Min EMOM Minute 1-15 push ups Minute 2- 10 Banded Face Pulls Minute 3- 30 sec Single Arm Kb Hold Minute 4-...Read More

Warm up2 Rounds 100m Run 6 Hanging Shoulder Shrugs (demo video)6 Inchworms 6 Lunges StrengthStrict Press 3@70% 2@73% 1@76% 3@73% 2@76% 1@79% 3@76% 2@79% 1@81% 5 Rounds: 5 HSPU 6 Power Clean (Rx 175/115 Int 135/95 Beg 95/65) 7 T2B or 14 Knee Raises 8 Russian KB Swing (Rx 70/53 Int/Beg 50/35) 9 WB (20/14)...Read More

“David Marshall” With a Partner 60 Min Cap BUY IN-1 Mile Run Together THEN 80 T2B 100 Box Jump Overs 30/24 120 Pull Ups 160 KB Swings 180 Push Ups 200 Air Squats CASH OUT-1 Mile Run Together ****Run is with a 20/14 Med Ball ****10 No Push up Burpees Every Switch when you are...Read More

8am Endurance-30 minute AmrapMinutes 1 through 10- accumulate as many bike cals as possibleMinutes 10 through 20-Accuulate as many rower cals as possibleMinutes 20-30 do an Amrap of 10 burpees and 200 meter run9am Mobility Teams of 2:NOTE FOR WORKOUT. IF YOU DO NOT COMPLETE YOUR SHUTTLE RUNS IN THE 4 MINUTES CAP STOP Running...Read More

Warm Up 2 rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Strength Thruster Build to a Heavy Single or 5×5 Technique workWod15 Min AMRAP 1 Rope Climb 6 Alt DB Snatches (70/50) 12/8 Cal Bike *Night Classes- Special guest coach Jordon Garrison will be teaching all the night classes. He has...Read More

Warm Up16mEMOM Minute 1-See The Light Sit ups Minute 2- Heel Touches Minute 3- Band Pull Downs Minute 4-Mountain Climbers All sets 30sec on 30 rest Wod 00-3:00 Minutes2 RDs 10 Push Press 95/65 10 Box Jump Over Minutes 3-6 2 RDs 12 Push Press 12 Box Jump Over Minute 6-9 2 RDs 14 Push...Read More

Warm up2 rounds 150m Row 7 PVC Strict Press 5 Jump Squats 10 PVC Pass throughs StrengthPush Press 5-5-5-3-3-2-2 (5s@65% 3s@70% 2s@75) Wod Rx (advanced)9 Muscle ups50′ HS Walk 5 Squat Snatches (135/95) 7 RMU 50′ HSW 5 Squat Snatches 5 RMU 50′ HSW5 Squat Snatches Wod Version 2 Intermediate25 Chest to bar pull ups...Read More