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Strength: Front Squat – heavy double (15 minutes) Then, 3 rounds for time of: 7/7 Step ups onto 20” box with plate overhead (45/25lb) 7/7 Lunges with bar in front rack position (115/75lb) 7/7 [...]

Two rounds for time of: 100 Double-unders 50 Shoulder to overhead (95/65lb) 25 Toes-to-bar Can be performed individually or with a partner.

Strength: Deadlift – 2×3 at 80% of your 1 RM. Then, 2×15 of Dimel Deadlifts – 5% heavier than last week Then, AMRAP 12 min of: 2 Rope climbs 200m Med ball run (20/14lb) *Prowler [...]

For Valentine’s Day – a Girl’s named WOD 🙂 “Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly three minutes between each [...]

Strength (25 Minutes): Hang Clean – work to a heavy double (2). Practicing catching the bar low with every rep. Then, 4 rounds for time of: 12 Wall Ball (20/14lb) 9 Hang Power Clean [...]

Strength (25 minutes): Squat 3-3-3-3-3 AMRAP 14 min: 10/10 One armed KB swing (24/16k) 20 Grasshopper (L+R=1) 30 Squat Jump (45/35lb) Beginner’s option: 10 minute AMRAP with lighter KB, slow [...]

Skill: Handstand PU progressions For time: 21 HSPUs 21 Burpees 25 DUs 15 HSPUs 15 Burpees 50 DUs 9 HSPUs 9 Burpees 100 DUs Scaling options: Reduced ROM HSPUs, reduced reps for HSPU sub HSPU for [...]

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), [...]

Strength: Dimel Deadlift 3×15 @ 35-40% of 1RM. Beginners should do standard Deadlift 5-5-5-5. Then, for two minutes: 7/7 DB Snatch (40/25lb) (Advanced should use 70/40k KBs) 15 Toes-to-bar [...]

Today marks our two year anniversary of being open! Whoo hoo! So come celebrate with us with a little… “Fight Gone Bad” Perform one minute of work at each station, move to the next station [...]