WODs

Squat Snatch 1-1-1-1-1-1-1-1-1-1

10 Rounds For Time: 6 Burpee Pull Ups 3 Clean and Jerks (135/85) If you came in for 21 Guns, Liberator and Murph please take a rest day.

We will be operating off limited schedule.  Class times are 4 p.m., 5 p.m., and 6 p.m. Foundations will be at 7 p.m. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run We will… Read more »

No Heavy Lifters Club or Teens Class… We will be running consecutive heats of the LIBERATOR starting at 12 p.m. through 3 p.m.  Teens please come in around 12 p.m. and we will run a special heat for you as… Read more »

Happy Memorial Weekend!  Please note that we will run regular schedule Saturday and Sunday.  Monday we will operate on a limited schedule with classes only at 4, 5, and 6 p.m.  We have a great weekend of WODs starting with… Read more »

Your age Calorie Row 15 Wall Balls 20/14 25 OH Lunges. Plate 45/25 35 4 Count Flutter Kicks 45 Box Jumps. 24/20 35 4 Count Flutter Kicks 25 OH Lunges. Plate 45/25 15 Wall Balls 20/14 Your age Calorie Row

  “JT”   21-15-9   Handstand Push-Ups Ring Dips Ring Push Ups   (Scaled: HSPU Negatives or HSPU Off Box)    

Weight Total   Use Shoulder Press, Push Press, or Push Jerk to get: Total of 6000 lbs Rx; 3000 lbs Scaled   Choice of 3 movements and any combination of weight to reach total    

5rds for Time: 10 BB Floor Press (135/95) 40 DU’s 20 Box Dips. Adv. 45/25lb plate in lap

For Time: Run 5K Please Note:  There will be no 7 a.m. classes this week.