Tuesday Wod 2.12.19

5 Tough Sets Weighted Ring Dip Hold x 5 3 Seconds Top AND Bottom of Rings For Time Buy-In: 30/24 Calories Assault BIke Then 3 Rounds Of: 20 Alternating DB Snatches 50/35# 60 Double Unders Level 2 – Use 70/50# DB Optional Work 5 Tough Sets Bench Press 3 Between Sets, Perform a Max Timed […]

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Monday Wod 2.11.19

5 Tough Sets Jerk x 2 (Pause 3 Full Seconds Receiving 1st) Level 1 3 Rounds For Time 40 Sit-ups 15 Handstand Pushups Level 2 3 Rounds For Time 25 GHD Sit-ups 25 Handstand Pushups Optional Work 3 Tough Sets Banded Tricep Pressdown x 10 3 Tough Sets Reverse Wrist Curl x 15

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Saturday Wod 2.9.19

Non Members – Please come a few minutes early before the class starts. Level 1 In Partners, 2 Rounds For Time 30 Strict Pull-ups Row 1000 Meters or Bike 1.2 Miles 20 Synchronized Med Ball Squats 30/20# 50′ Synchronized Med Ball Lunges 30/20# Level 2 In Partners, 2 Rounds For Time 30 Bar Muscle-ups Row […]

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Friday Wod 2.8.19

For time: 21 Deadlifts 225/155# 21 Handstand Pushups 15 Deadlifts 225/155# 15 Handstand Pushups 9 Deadlifts 225/155# 9 Handstand Pushups 21 Deadlifts 315/205# 50′ Handstand Walk 15 Deadlifts 315/205# 50′ Handstand Walk 9 Deadlifts 315/205# 50′ Handstand Walk 9 Minute Time Cap

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Thursday Wod 2.7.19

20 Minutes AMRAP 3 Squat Cleans 10 Bar Facing Burpees 50 Double Unders Level 1 – 155/105# Level 2 – 185/125# Optional Work 7 Tough Sets Front Squat x 1 @13X0 Pause 3 Full Seconds In Bottom

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Wednesday Wod 2.6.19

Due to the weather. All morning classes are cancelled. We will continue to post updates on social media about when we will reopen. 16 Minutes, Every 2 Minutes High Hang Snatch + Hang Snatch + Snatch 3 Rounds For Time 20 Toes To Bar 40 Wall Ball Shots 20/14# Optional Work 3 Sets, Each For […]

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Tuesday Wod 2.5.19

5 Tough Sets Weighted Ring Dip Hold x 5 3 Seconds Top AND Bottom of Rings 5 Rounds For Time 6 Goblet Carry Walking Lunges 15 Russian Swings Level 1 – 70/53# Level 2 – 106/70# Optional Work 3 Tough Sets Barbell Hip Thrusts x 10

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Monday Wod 2.4.19

5 Tough Sets Strict Press 3-3-3-3-3 Reps Then 5 Rounds For Time 9 Pull-ups 11 Push Press 115/75# 17 Box Jump Overs 24/20” Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 10 Minutes Practice Handstand Walk or Hold (Handstand Walk Workout Coming Soon!)

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