Happy 4th of July….Box is closed today!Read more

Hero WOD:  “RJ” 5 Rounds for time (40:00 CAP)(can scale 5/4/3 rds) 800 Meter Run (1000 Meter Row) 5 Rope Climb (scale as needed) 50 Push-upsRead more

Fight Gone Worse – for max Reps 1:00 Front Squat (75/55) 1:00 Box Jump (20″) 1:00 Push Press (75/55) 1:00 Row for Calories 1:00 Thruster (75/55) 1:00 Assult Bike Calories 2:00 RESTRead more

A.  Gymnastics Conditioning (11:00 total) 2:00 Max Strict HSPU (mod with HS Hold) 1:00 REST 2:00 Max Strict Pull-Ups 1:00 REST 2:00 Max Kipping HSPU 1:00 REST 2:00 Max Kipping Pull-ups B.  For time:  “Annie” (10:00 CAP) 50-40-30-20-10 Double Unders & Ab Mat Sit-ups *after Annie, immediately run 800 MetersRead more

A.  OHS  10 – 8 – 6 – 4 – 2 B.  4 Rounds for time: 400 Meter Run 12 OHS (95/65) 6 Strict T2B C.  Cooldown:  5:00 row or bike, easy paceRead more