12 DAYS OF CHRISTMAS 1 Wall Walk 2 Ring Dip (MU to ring dip) 3 STOH (95/65) 4 Pull-up (C2B) 5 Slam Ball (30/20) 6 OH Lunge Step with Slam Ball (R+L=1) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 WallBalls (20/14) 11 T2B 12 Power Snatch (95/65) *Like the song 12 Days of...Read More

A. 16:00 EMOM (4 rounds) #1 – 3-5 Muscle Ups #2 – 12 Meter Seal Walk (1/2 turf) #3 – 2-3 Tire Flips #4 – 1 Shuttle Run (5/10/15/20 m) B. 6:00 Team Worm WOD – coaches choice Movements: GTOH/Deadlift/Burpee/Forward-bw-lateral jump C. 6:00 Row (can split B&C for larger classes)Read More

A. Oly:  5:00 EMOM:  Sn Pull + Power sn + sn Balance (technique) B. 4 Rounds For Time: 10 Power Snatch (115/75) 20 OHS 90 Double Unders (2:1) C.  NFT – 50 Wipers (r+l=1)Read More

A. Strength/Skill B. 4 Rounds for max reps of each: :30 T2B :30 REST 4 Rounds: :30 Run (laps-alt directions every other) :30 REST 4 Rounds: :30 Burpee :30 REST 4 Rounds: :30 Box Jump (24/20) :30 REST C. MobilizeRead More

A. “Jackie” 1000 Meter Row 50 Thruster (45/35) 30 Pull-ups (chin over) ***REST 3-4 after Jackie, then into B/C/D*** B. 5:00 EMOM – 7-10 DB Curl + Strict Press C. 5:00 EMOM – 20-25 Banded Tricep Extensions D. 3 x 1:00 KB towel Holds / :15 rest b/t setsRead More

****All afternoon Classes are cancelled due to the continued snow and adverse driving conditions, as well as the 5:00 am, 6:00 am and 7:00 am classes on Wednesday, December 16.  We apologize for any inconvenience.  BE SAFE OUT THERE!!!***   A. Strength:  RDL (snatch Grip)  5 – 5 – 5 (2-3 warm up sets) B....Read More

A. Strength – Back Squat – 20 Rep Max (warm-up min of 10 rep) B. Partner WOD – One Work, one REST 8:00 AMRAP WallBalls: 2 – 4 – 6 – 8 – 10 (Return to 2 after 10) 8:00  AMRAP KB Swing:  2 – 4- 6 – 8 – 10 4:00 Partner Russian Twist...Read More

“Naughty or Nice” Fundraiser 7:00 AMRAP 7 Deadlift (Naughty: 115/75, Nice 75/55) 7 Thrusters 7 Burpee over Bar 3:00 REST 7:00 AMRAP (2nd WOD or use as cool down) 300 Meter Row 15 Ab Mat Sit-upRead More

A. Work up to heavy P. Clean for day B. For Time (20:00 Cap): 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1 Power Clean *after each set, complete 4 Lunges (w/bar) & 1 Rope Climb *Rope Mod: 6 Ring Row C. NFT – 4 x...Read More

A. DB Bench Press 10 – 8 – 6 – 4 – 2 B. With a 12:00 Clock, Row 1000 Meters. In the time remaining: AMRAP: 10 Bench Press (155/105) 10 Slam Balls (30/20) 20 Double Unders (3:1 singles) C. NFT – 50 4-count FlutterkicksRead More