Just a reminder. Murph is this Sunday. Going to keep an eye on the weather. Some forecasts are saying 100 degrees (not feels like temp, actual temp) Start early, drink lots of water, reconsider if you really want to wear a vest or just cut it in half. Don’t do something Sunday that is going...Read More

Just a reminder. Murph is this Sunday. Going to keep an eye on the weather. Some forecasts are saying 100 degrees (not feels like temp, actual temp) Watch the facebook page for updates. Most likely going to do a “Hero Day” where you can choose whatever hero wod you want. We will definitely be time...Read More

“Pedro 66” 3 Rounds 22 Cal Row22 S2OH (95/65) 22 Pull Ups 22 Back Squats 22 Sit ups *****Cash Out-5 Push UpsRead More

8am EnduranceRun option- 200×4 rest 60400×4 rest 2 min800X1 rest 5 Minutes1 mile runOption 2-Partner endurance10 Min max bike cals15 Minutes max distance empty sled push (each down and back counts as 1 rep) 10 minute max cal row9am Mobility 10am Partner wod 10m AMRAP 200m Slamball Run (100 meter each, one run, one rest30...Read More

Warm Up: 2 Rounds 200m Run 10 Sec Wrist Stretch with Empty Bar (each)10 Lunges 10 Barbell Shrugs Strength Front Squat 6,6,6,6,4,4 75% for 6s 85+% for your 4s Wod-*** you will have time between the strength and the wod to build up to your clean weight and practice technique50 Hang Cleans For Time (205/155-185/135-135/95)...Read More

Core work16minute EMOM 1-10 Scissor Kicks 2-30 sec Plank 3- 12 Heel Touches 4-7 V Ups 20 minute coach lead group snatchwarm up and lighter strength session. 10minute AMRAP 3 Snatches 185/1243 Bar Muscle ups (sub 6 pull ups) 3 Box JumpsRead More

Warm up: 2 Rounds 400m Run 5 Pull Ups 10 Push Ups 15 Air Squats Strength: Bench Press 5-3-3-2-2-1-1(80-85-90/Max) 4 Rounds 20/15 Cal Bike 15 Sit Ups 3 Legless Rope Climbs (sub 3 climbs with legs or 7 rope pulls from the floorRead More

Warm up skill work12minute EMOM 1-15/12 Cal Row 2- 12/10 Cal Bike 3- 12 Burpees 4- 25 Doubles/40 Singles Strength- Deadlifts2 sets with very light weight5,5,5, 3,3, 2, 280%, 85%, 90+% 12 Minute AMRAP 20 Pistols (sub 40 air squats)16 HSPU (sub 16 push ups, 16 inverted push ups from a box, or 16 DB...Read More

Warm up Group Dynamic 3 rounds20 Air Squats High Kicks (down and back)Quad Pulls (down and back)Arm Circles Forward and Back 1/2 One Arm Up One Down (down and back) Strength Push Jerk 5-5-5-3-3-2-2 65%-70%-75% Between Push Jerks and the wod please warm up your overhead squat. For newer athletes there are several ways to...Read More

Partners “Dougie & Leon” 400m Run w/Slamballthen 5 rounds 40 Slamballs 2 Tuck Jumps 40 Pull Ups40 Power Cleans (135/95) 40 Push Ups 40 Shoulder to Overhead (135/95) 100m Run Then: 400m Run w/Slamball This Hero WOD is in memory of CPL Dougie Grant and LCPL Leon Smith. CPL Dougie Grant died on 19 August...Read More