We are closed Good Friday and Easter Saturday, but a WOD will be posted on here that can be completed at home. We are open for Open Gym on Monday from 8am-10am to members only and will resume normal hours as of Tuesday. Sumo Deadlift 4-4-4-4 Increase For Time: 60 Chest to Bar Pull Ups 40 Shoulder […]
CONTINUE READINGFront Squat 3-3-3-3-3 Increase Complete 4 rounds for time of: 8 Clean and Jerk 70/50 10 Lateral Burpees 15 Chest to Bar Pull Ups Post load and time to the whiteboard
CONTINUE READINGComplete as many rounds as possible in 10 minutes of: 10 Chest to Bar Pull Ups 8 Overhead Squats 60/40 40 Double Unders Then Finisher 5 minutes of ME Wall Balls (6 Burpees every time you drop) Post load and rounds to the whiteboard
CONTINUE READINGBack Squat 3-3-3-3-3 Increase Complete 4 rounds for time of: 300m Run 12 Chest to Bar Pull Ups 12 Knees to Elbow Post load and time to the whiteboard
CONTINUE READINGFor Time: 800m Run 30-20-10-5 Chest to Bar Pull Ups Box Jumps Note: 800m run is before each round Post time to the whiteboard
CONTINUE READINGOnly a 7am session tomorrow guys. Push Press 3-3-3-3 21-15-9 for time of: Thrusters 60/40 Chest to Bar Pull Ups Post load and time to the whiteboard
CONTINUE READINGFront Squat 2-2-2-2-2 Increase Complete as many reps as possible in 12 minutes of the descending ladder: 12 Chest to Bar Pull Ups 12 Burpee Box Jumps 30/24 9 Chest to Bar Pull Ups 9 Burpee Box Jumps 30/24 6 Chest to Bar Pull Ups 6 Burpee Box Jumps 30/24 3 Chest to Bar Pull […]
CONTINUE READINGComplete as many reps as possible in 7 minutes of: 12 Power Cleans 70/50 20 Push Ups Rest 2 minutes then Complete as many reps as possible in 7 minutes of: 15 Handstand Push Ups 15 Chest to Bar Pull Ups Post total reps to the whiteboard
CONTINUE READINGOnly a 7am session this morning. Normal hours as of Monday the 6th. Partner WOD Complete as many rounds as possible in 15 minutes of: 5 Dumbbell Deadlifts 25/17.5 5 Dumbbell Hang Power Cleans 25/17.5 5 Dumbbell Thrusters 25/17.5 20 Chest to Bar Pull Ups Athlete 1 will complete 1 round of the Dumbbell complex, […]
CONTINUE READING“12 Days of Christmas” 1 Power Snatch 70/45 2 Muscle Ups 3 Lateral Burpees 4 Power Cleans 70/45 5 Handstand Push Ups 6 Chest to Bar Pull Ups 7 Wall Balls 8 Box Jumps 30/24 9 Toes to Bar 10 Pistols 11 Kettlebell Swings 32/24 12 Thrusters 70/45 Post time to the whiteboard.
CONTINUE READING