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. 2 Rounds for time (25:00 Cap) :30 “L” Sit Hold (parallettes) 20 GHD Sit-ups (30 ab mat) :30 HS Hold 20 HSPU :30 Deadlift Hold (185/125) 20 Deadlift :30 Pull-up Hold (chin over bar…mod ring row hold at top) 20 Pull-ups C.     Cool down – 500 Meter RowRead 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 (switch directions each minute) *A does 2, B does 2, A does 4….after 10 start back at 2Read more