NEWS, BLOG & WORKOUTS

Strength/Skill: Wall Ball 7-10 reps EMOTM for 10 Min (30/20) WOD  12 Minute AMRAP 3 Deadlifts (265/185) 7 Front Squats (155/105) ** Competitor (315/205 – 205/135) Cool Down:  Relaxed Run 400 M or Row 500 M Tabata Plank hold (8 Rounds 20 sec work 10 sec rest)  

WOD   1000m Row50 Burpee40 KB Swing (53/35) American Swing – Full KB30 Power Clean (155/105)20 Ball Slam (30/20)10 Muscle Up (or progressions if you have pull-ups and dips or 3:1 Pull-ups/Dips – so 30 PU 30 Dips) Cool Down: Unstable Yoke Carry 2-3 x 100 feet Rest between attempts  

Please make note of all the class time changes… We currently have a 9:30 AM class time on Tuesday’s and Thursday’s, in case you were unaware. ALSO, we are changing our Saturday class time to 9 AM beginning this Saturday, our partner class time will no longer be at 10 AM. ON THANKSGIVING DAY we […]

Partner WOD at 10AM! Additional competitor training at 11 PLEASE NOTE: Starting next week November 23rd, the Saturday partner WOD will move to 9AM.  We hope this better works with people’s schedules to get their weekend WODs in. Thanks! Partner WOD 100 Partner Wall balls (20/14), 50 each, Perform WB, toss to the wall, partner […]