5.31.2019

Partner WOD 4 Minute AMRAP 10 D-Balls 70/50 20/15 Cal Bike Rest 2 Minutes 4 Minute AMRAP 10 Toes 2 Bar 20 Wall Balls 20/14 Rest 2 Minutes 4 Minute AMRAP 10 Hang Power Cleans 135/95 20 Deadlifts 135/95 Rest 2 Minutes 4 Minute AMRAP 200 Meter Run Together 40 Meter Sled...

5.30.2019

SWOD Front Squats (Add 10 pounds to previous 1-rep max then take 90% to find your working max) 5@65% 5@75% 5+@85% WOD For Time: 30 Back Squats 115/80 (From the ground) 30 Burpee Box Overs 24/20 400 Meter Run 20 Back Squats 135/95 20 Burpee Box Overs 24/20 300 Meter...

5.29.2019

SWOD Split Jerks (Add 5 pounds to your previous 1-rep max before taking percentages) 5@65% 5@75% 5+@85% WOD AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks (50/35) 40 Double Unders 20/15 Calorie Row 10:30 Bootcamp In groups of 3, station 1 and 2 rotate...

5.28.2019

SWOD Deadlift (This is cycle two and we will be adding 10 pounds to your previous 1 rep max and taking 90%. This will be your working max for the next 3 weeks for deadlifts) 5@65% 5@75% 5+@85% WOD 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike...
5.27.2019

5.27.2019

I hope you all have a memorable Memorial Day and that you all get a chance to remember those who made the ultimate sacrifice for our freedoms. Class Times 6:30, 8:00, and 9:30 AM WOD “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run...