WOD

Teams of 2: 3min. Between Each Section. You may start wherever you like. 10min. AMRAP: 100 Cal Bike Max Cals on the Rower 10min. to finish... 100 Squat Cleans (135/95#) Max Burpees 10min. to finish... 25 Muscle Ups or (50 Pull-Ups) 50 HSPU's or (50 H.R. Push-Ups) 75 American KB Swings 70/53   HAPPY BIRTHDAY...

Our next Yoga class will be on Saturday June 16th at 12pm     Friday PUMP! EMOM x 35min: (5 Rounds) Min 1: 12/10 Cal Row Min 2: 15 DB Bench Press 50/30 Min 3: 12/10 Cal Bike Min 4: Max DB Skull Crushers Min 5: 60 Double Unders Min 6: Max Bicep Curls with...

Snatch Warm-up Then Snatch Every 2min. x 7 Rounds: 12 Burpees 2 Snatch (Power or Squat) *Climb in weight as you feel. Rest 5min. AMRAP 15min. (Can you finish more than 1 round?) 25 Wall Balls 20/14 50 Cal Row 100 Overhead Squats 45/35lb bar 50 Box Jumps 24/20 25 Wall Balls 20/14 RX+ 30/20lb...

Our next Yoga class will be on Saturday June 16th at 12pm Strict Press (5-5-3-3-1-1-1) *Keep your knees LOCKED. Nothing is pushing that bar, except your arms today :) Then, 2 Rounds of: 400m Run 50 Push Press 75/55 10 Lateral Burpees Over The Bar *Sub 10 anyone? Finish with.. 40-30-20-10 Lateral DB Lunges with...

Sunday Schedule 9am class 10am class 10-12pm Barbell class 10 min to finish… 50 DB Devil Press 50/35 *EMOM perform 7 air squats. Start with air squats. Rest 3min... 5 min to finish… 70/45 cal bike Rest 3 min.... 10 min to finish… 10 rounds 10 alt. DB Snatch 50/35. 10 DB OH walking lunge...

Team of 2: Every 7 min. x 5 Rounds: (35min.) Round 1.) 40 Cal Bike + 100 Wall Balls 20/14 Round 2.) 40 Cal Row + 100 TTB Rx+GHDS Round 3.) 40 Cal Bike + 100 Deadlifts 135/95 Round 4.) 40 Cal Row + 100 Burpees Round 5.) 40 Cal Bike + Max power Cleans...

Fasting Nutrition Challenge Winners will be announced 6.1.18 @ 1pm!! I’ve received a lot of photos from the Fasting Challenge and the results are amazing! Everyone did great. Because it has been such a difficult decision to select just two winners, I’ve decided to include two runners up. Each will get $250. 1st place Male...

Warm-up B Then, Teams of 2: 100cal Assault Bike 70 Cals for the Ladies (10 min Cap) Rest 3 min. Clean warm-up Then, 5 Rounds: 6 Clean and Jerks 135/95 12 TTB (10 min Cap) Rest 3 min Back Squat 40X0 ; 3,3,2,2,1 ; rest 2mins After each set *if paused longer than 0sec at...