6am. Join us for a 5k- OR 4 or 3 milers 8 am Endurance. So many choices in running today. DONT do both, pick the 6am run or this running 8x400m repeats with 90 seconds rest between. Do this on the post office road. 9am Mobility 10am- 31 Heroes Wod AMRAP (with a Partner) in...Read More

The final open re-do workout. Saw a ton of improvement in everyone. Great work!   Workout 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18...Read More

Warm Up- 3 Rounds 10 cal bike 10 push ups 10 Pull ups 15 squats Review points of performance of the front squat Strength 5 sets of 5 front squats Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start...Read More

Warm Up 3 Rounds 10 cal row (slow) 5 Push Ups 10 Ohs with empty bar or pvc Grab a bar to review snatch progressions 0-2 Minutes 10 Snatch grip power position high pulls 2-4 Minutes 8 power position power snatch 4-6 Minutes 6 Hang position power snatch + overhead squat 6-8 minutes 6 From...Read More

No strength today. Hero Wod There will be a time cap. Very few, if any should be doing the ghd situps, jump on for 1 or 2 rounds if you want, but otherwise do regular sits ups. Hansen 5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups Men: 2-pood kettlebell Women:...Read More

Warm up- 10 Minutes to complete 40 perfect air squats against the wall, if you are not low enough we will set a wall ball behind you to squat to. Strength 5 sets of 5 back squats You know your 20 rep max… don’t hold back on these. build to a very heavy set of...Read More

Sunday Funday Hero Wod! Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round...Read More

6am- Come run a 5k with us! It’s practice.All paces welcome, Nobody likes to run in a dark industrial park alone. 8am- Endurance class. Partner row. 20 intervals total. 10 each 45 seonds on, 15 second transition, next person goes 45 seconds, Wod 2 10 Minutes-alternate partners 5 cal bike 100m run 2 burpees each,...Read More

Workout 18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes Read the scorecard for full event details. Post rounds/reps completed to comments and/or submit your score as part of the 2018...Read More

Warm Up- snatch Progressions 0-2 minutes 10- Power Position Power Snatch 0-4 Minutes 8 Hang position power snatch 4-6 Minutes 6 Snatch from the shin into full snatch or power + overhead sqauat 14 Minutes to work on snatches from the floor, build up to a one rep max if you want   4 rounds,...Read More