WOD

Saturday night the 19th is the anniversary party at Escape Brewing! be there! Strength-Front squat 7-7-5-5-5-5 Wod 21-15-9 Power Clean 155/105 Bar facing burpees Chest... Read More

Sunday Funday teams of 2 Wod 1- 12 minutes total- Clock does not stop- 4 minutes at each of these stations- split work however you... Read More

8am Endurance- Mile repeats, pace yourself. Run to rest ratio is 1 to 1. Shoot for 3, if you feel good keep going. 9am Mobility... Read More

In honor of those who served the hero WOD for today is DT. In honor of USAF SSgt Timothy P. Davis, 28, who was killed... Read More

Strength- Power snatch- 6 (or more) sets of 3. drop the bar and reset every rep. rest after your third rep.build up in weight. No... Read More

Strength- Bench 5 sets of 7 Wod- 500m Row x 6. work to rest rest ratio is 1:1 We did this back in May. Try... Read More

strength 5 sets of 7 back squats- make this heavier than your 10’s last week. Wod- 12 Minute AMRAP -12 front rack lunges (6 each... Read More