WODs

Warm-up and Mobility: 15 Minutes Strength: Snatch complex – EMO2M increasing in weight for 5 rounds – 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat Conditioning: 5 RFT of – [...]

Warm-up & Mobility: 15 Minutes Strength: Squat 5@60%, 5@65%, 5@70%, 5@75% Conditioning: For time – 21 Wall Balls (20/14lb) 9 Muscle-ups (or 15 C2B Pull-ups and 15 Ring dips) 15 Wall [...]

Next week we are completing our Squat cycle! Because we are maxing out some lifts next week, this week is a DELOAD week with a focus on form and lighter loads to allow your body to recover for [...]

Team Workout – in teams of 3 athletes: Row 1500- switching team members every 250m 120 Wall Balls (20/14#) 120 Kettlebell swings (24/16K) 120 Pullups * Switch team members as need to [...]

Warm up & Mobility: 15 minutes Strength: 15 minutes to work on the Hang Clean – drilling the positions at the top portion of the clean. Trying to correct early arm bends and muted hip opening [...]

Warm-up and Mobility: 15 minutes Strength: Front Squat 5@65%, 4@75%, 4@80%, 4@85% Conditioning – 7 RFT 0f – 10 Wall balls (20/14lb) 10 KB Swings (30/24k) Finisher: Ab-blaster® 2014™  

Warm-up and Mobility: 15 minutes Skill work: HSPU Conditioning – 5 RFT: 5 HSPU 10 TTB 20 Box jump Finisher: Test one of these skills from the Level Two test to see where you are at 500m Row [...]

Normal hours today! Warm-up and Mobility: 15 minutes Strength: Snatch – 25 minutes to work to a heavy double… AND warm up your Deadlift Conditioning: AMRAP 15 minutes of – 5 [...]

PLEASE NOTE: Due to the weather predicted for Monday morning we will be opening late. The 6am and the 7:30am classes are CANCELED. Please check back here around 7:30am for updates in regards to [...]

Warm-up and Mobility: 15 Minutes Strength: Deadlift 3-3-3-3-3 – This should be completed in 15 minutes and is not intended to be maximal. Conditioning: AMRAP 6 minutes: 5 DL (135/95lb) 10 [...]