WOD: “Sugar Daddy” 21 – 15 – 9: Deadlifts (225/155) 400 Meter Run Midline Conditioning: 3 RFT: 30 Calorie Row 30 Sit Ups 30 Back ExtensionsRead More

Snatch: EMOMx10: 1 Squat Snatch Conditioning 3 Rounds: 30 Burpees 30 Pull-Ups 30 Thrusters, 75/55Read More

Open Gym 1-2pm. “Landslide” 2,000 Meter Row for Time At the 1st Minute – 1 Abmat Sit-up At the 2nd Minute – 2 Abmat Sit-ups At the 3rd Minute – 3 Abmat Sit-Ups Continue to add 1 Abmat Sit-Up per round. Time Cap – 14:00 MinutesRead More

Core Class at 10am. WOD: 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time 20-23 Minute: Rest 23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining timeRead More

WOD: 100 Double-Unders, 10 Overhead Squats, 5 Ring Muscle-Ups 80 Double-Unders, 8 Overhead Squats, 4 Ring Muscle-Ups 60 Double-Unders, 6 Overhead Squats, 3 Ring Muscle-Ups 40 Double-Unders, 4 Overhead Squats, 2 Ring Muscle-Ups 20 Double-Unders, 2 Overhead Squats, 1 Ring Muscle-Ups Rx Loads – 135/95Read More

WOD: 3 Rounds Station 1 – 750 Meter Bike Station 2 – 500 Meter Row Station 3 – 400 Meter Run Stations rotate every 3:00. Any time remaining after completion of the station’s work is rest time.Read More

1. Stamina Builder 21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set. 2. Conditioning ARMAP 9 of: 9 TTB 7 Kipping HSPU 5 Power Cleans, 135/95Read More

WOD: 5 Rounds: 500m Row 15 Burpees 10 Front Squats (155/105) Extra Credit: 5 rounds: 100-80-60-40-20 Double unders 25-20-15-10-5 Sit upsRead More

Oh Lord Jesus it’s a fire!! Congrats to Blake for being our April Athlete of the month!!! Other than saving kittens out of burning trees, Blake has been smoking PRs, lighting up the leaderboard, and blazing through his recent competition. Congrats again for all the hard work in and out of the gym. To read...Read More