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Skill: review of the perfect KB swing & the perfect push-up Then, “Cindy” 20 min AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Beginners: Assisted pull-ups if necessary Compare your [...]

EMOM Partner WOD Each partner will perform each of the following movements adding 1 repetition each minute until you cannot complete the reps in the one minute time frame. Front Squats (95/65#) [...]

Please remember today’s classes will be held at 10am and 5pm. Perform 7 rounds of this untimed barbell complex, increasing in weight each rounds and resting as much as you want between [...]

“Give Thanks this WODs Over” Today’s WOD will be at 9:00am! In celebration of Thanksgiving and in the spirit of being thankful when a workout is over we will be having a FGB [...]

Strength: Slow tempo squat – at 40% (or less if necessary) of your 1-rep max. Perform 4 counts down and 2 counts up. No resting at top or bottom. Perform 6 sets of 10 reps. Rest at least 2 [...]

Strength: Clean – 20 minutes to establish a new double Then, for time: Buy-in: 40 Double-unders 3 rounds of: 3 Power clean – 80% of your Double 7 Box jump (24/20″) 9 Wall Balls [...]

“Ralph” Four rounds for time of: 250 pound Deadlift, 8 reps 16 Burpees 15 foot Rope climb, 3 ascents Run 600 meters British Army Second Lieutenant Ralph Johnson, 24, of South Africa, [...]

Strength: Front Squat & Thruster (from the rack) – work to a heavy set of 3. (Front Squat & Thruster = First perform a front squat, then on your second Front Squat put it over your head [...]

Skill: Getting inverted, handstand holds, and handstand push-up progressions. Then, 15 min AMRAP of: 10/10 Tsunami ropes (L+R=1) 20/20 Sledgehammer swings (16lb) 200m Run 250m Row 20 [...]

Strength: 7 rounds – increase the weight for each round if possible. 1 Strict Press 1 Push Press 1 Push Jerk When your strict press maxes out, continue with your push press and push jerk. When [...]