WOD

Warm up3 rounds 10 push press200 meters or 10 calsProgressively get faster Wod First TodayRetest- Last done November 19th“Dominos”Row 750m35 Push Press 75/55lbsRow 500m35 Push... Read More

Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front... Read More

Warm up 4 Rounds5 Strict Press5 Push Press5 Push Jerk 5 Russian KB Swings Find 1 Rep Max push jerkBe aggressive when driving themselves under... Read More

Warm upEvery 2 Minutes for 8 Minutes10 Scap Pull Ups10 KB Swings5 Calorie Bike Start at a “workout” pace on the bike and get faster... Read More

Time to test a 1RM snatch squat. 7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did... Read More

Sunday Funday Teams of 2Wod 1 – 10 minute Amrap- split how you want20 Single arm DB thrusters (try to do and equal amount on... Read More

8 am EnduranceIts a row, run, bike kind of dayWith a partner, switch as needed 15 Minutes Bike for cals15 Minutes row for cals15 Minutes... Read More

NO EARLY CLASSES. First class is 9amOther classes are 10am, 4pm,5pm, 6pm. NO 7pmOpen gym between class hours. come in anytime and do this wod.... Read More