Post Thanksgiving Meal WOD: Team Relay 25:00 to see how many times you can finish a meal Soup: 10 Ab Mat Sit-ups Salad: 2x around Wheel (20″) Appetizer: 10 Burpees Main Dish: 1 Rope Climb Dessert: 10 Slam Balls After Dinner Cocktail: 25 Meter Seal WalkRead More

Happy Thanksgiving….we are closed for the day.  Enjoy your FamilyRead More

A. Work up to heavy 5 Rep Back Squat B. 7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 40 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Shuttle Run (5/10/15/20)Read More

A. 6:00 EMOM – 5 Strict Press (60-70% of 1RM) B. For Time: 20 – 15 – 10 – 5 Push Press (115/75) Bar Jump (over & back = 1) Pull-up C. 3:00 of KB Towel Holds (try not to set down)Read More

A. Power Clean 3 – 3 – 3 – 3 – 3 TNG B. “The Chief” 5 Rounds – 3:00 AMRAP/1:00 REST 3 Power Clean (135/95) 6 Push Up 9 Air Squat C. NFT – Accumulate 2:00 of “L” SitRead More

25:00 EMOM #1 – 30′ HSW (or 3-5 Wallwalk) #2 – 20 Meter Weighted lunge step #3 – 20 Banded Pull-downs #4 – 50 Double Unders #5 – 2-3 Rope ClimbsRead More

5 Rounds for time: 400 Meter (5 laps inside) 20 Ring Push-ups 12 T2BRead More

A. Snatch – Technique/work up to WOD Weight B. For Time: 10 Snatch (115/75-squat) 30 Box Jumps (24/20) 10 Snatch (115/75-squat) 30 Cal Row 10 Snatch (115/75-squat) 30 Box Jumps (24/20) 10 Snatch (115/75-squat) 30 Cal Row 10 Snatch (115/75-squat)Read More

Athlete Choice – Endurance WOD or: A. Deadlift 10 – 8 – 6 – 4 – 2 B. DB Bench Press 10 – 10 – 10 (2 Warm-up sets) C. DB Bent over Row 3 x 15 (each arm) D. DB alt arm curl 3 x 10 (each arm) E. Core: Athlete ChoiceRead More

A. 6:00 EMOM – Hang Power Clean & Jerk B. Death by: HPC&J (95/65) & Burpee over Bar * 15:00 for all, split last attempted set in 1/2, then emom C. NFT: 50 Hollow RockRead More