AMRAP in 15 Minutes 15 Dead lifts (155/105) 40 Double Unders 15 Wall Ball Shots (20/14) 15 Push-ups Cash Out 4 x 1:00 Weighted PlanksRead more

After warming up lets spend some time working on the power snatch. Each minute you’ll complete 1 Power snatch and one hang power snatch. Add weight as form allows building to a heavy complex. Power Snatch Complex EMOM EMOM x 8 Power Snatch + Hang Power Snatch 1+1 4 intervals each for time 15/12 Calorie Assault Bike 12 Overhead Squats (45/33) KB Farmers Carry x 4 (53/35 x 2) record your slowestRead more

Saturday 12/23 – Regular Schedule “12 Days of Christmas WOD” starting at 9am Open style arrivals through 10:30am.  Show up and jump into a heat! Sunday – 12/24 Christmas Eve 9:00am WOD only Monday – 12/25 Christmas Day – CLOSED Tuesday – 12/26 Noon, 4:30 and 5:30 classes Monday 1/1/18 – Officially Closed, check FB Page for unofficial New Years Day workouts.Read more

Take about 15 minutes to build up to a heavy 5 rep front squat. Add weight as you progress when sets look and feel good. Treat the met-con as an 80% sprint, its too long to come out firing, but its too short to pace. Scale pull-ups so that it is no more than a 2 minute station each round. Strength Front Squat 5,5,5 4 Rounds for Time 10 Hang Squat Cleans (115/75) 15 Pull-upsRead more

Start out today with a 1K row buy in, once your done, move through 3 body-weight movements and some kettle-bell swings for a long burner today. AMRAP in 20 Minutes Buy In 1K Row 20 Box Jumps (24/20) 10 Handstand Push-ups 20 Kettlebell Swings (53/35) 30 Air SquatsRead more