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Strength: 15 minutes to establish a one rep max Front Squat + Push-Jerk from the rack. The front squats will not be maximal; we are working the transition from clean to jerk. Then – [...]

“Team America” In teams of two complete: 100 KBS 24/16kg 50 Burpees 30 T2B 10 Snatches (any style) 30 T2B 50 Burpees 100 Partner Wall Balls 20/14# For time (record your snatch weight) Complete [...]

Please note that there will only be on WOD on Saturday. It will be held at 9:30am. Strength: Deadlift 3-3-3, working up to a heavy set of 3 Then, “Diane:” 21-15-9 for time of: [...]

Strength: Hang clean – practice catching the bar low – skill work or work to a heavy single. Then AMRAP 15 minutes of: 15 Box jumps (24/20″) 10 Cleans (135/85lb) 10/10 KB cleans [...]

On July 4 we will have one WOD at 10am. To celebrate our independence we will be doing a hero WOD to remember our heroes that are out there to protect our independence every day. Todays WOD is in [...]

Strength: Strict press – establish a max set of 5 Then, Push-press – establish a max set of 5 ——— Then, 5 rounds for time of: 15 Deadlifts (135/85lb) 1 Hang power [...]

Strength: Squat – warm up, then perform a three rep max set (try to add 5 to 10 lbs to your last 3 rep max). Then, drop 10% and perform three more reps. Drop 10% again for your last three [...]

Partner up. Complete each task before moving onto the next. 400m walk with plate locked overhead (45/25lb). Walk together. Whenever you need to put the plate down from overhead, stop forward [...]