warm up. Run 400m x4 nice and easy. rest 2 minutes in between.. cut it to 3 if you’re not in love with running. Strength Clean and Jerk Complex Emom Every minute on the minute for 10 minutes 1 hang squat clean 2 jerks (split or power) WOD 12 min Amrap 100/80 Cal. Row Max...Read More

Strength Bench press. 7,7,5,5,3,3,1,1 WOD 5 rounds 10 Power Cleans 135/95 30 doubles Run 200Read More

Strength Push jerk 3-3-3-3-3 WOD 1500 m row buy in 5 rounds 14 alternating kettlebell snatches (sub is swings or one arm swings) 10 box jumps 20 situps     **New You** Strength Push press 5-5-5-5-5 WOD 1000 m row 5 rounds 14 kettlebell swings 10 box jumps 20 situps    Read More

Strength Front squat 5-5-5-5-5  %80 ish— Wod 5 rounds 30 Doubles 10 Deadlifts 205/155 10 Pull ups  Read More

Ok. If you registered for Wod Wars and you have been slacking its time to get it together. The next 4 weeks will be a lot of heavy strength work and a lot of good conditioning wods. Warm up-50 cals on the bike or 60 on the rower. Strength 20 minutes+ (depending on if you...Read More

WOD wars wods….. Kind of Teams of 2 Wod 1 Double Dt WOD 2 Wall balls, toes to bar, pull ups WOD 3 KB snatches, bar or farmer carry      Read More

8am endurance- good old fashioned 400m x 10 on the post office road 9am mobility 10am-11:30 open gym and WOD posted 11:30 new you class- competitors please have your open attempts finished by 11:30Read More

Warm up and stretch. Cardio day Mile Time Trial. Go all out WOD 1000 meter row buy in 30 cals on the bike Then 5 rounds 10 push ups 15 sit-up 2o air squatsRead More

Strength-front squats 5 sets of 4. 2 second pause at the bottom of each rep. Metcon (Time) For Time: 10 Shoulder to Overhead (95/65) 50 Air Squats 20 STOH (95/65) 40 Air Squats 30 STOH (95/65) 30 Air Squats 40 STOH (95/65) 20 Air Squats 50 STOH (95/65) 10 Air SquatsRead More

Strength Bench Press 5-5-5-5-5 WOD 4 rounds for time: 15 ring dips 30 situps 40 double undersRead More