WOD

OPEN GYM 1PM-2PM “Minute Clinic” 5 Sets:1 Minute Hollow Hold1 Minute Wall Sit1 Minute Side Plank (30 Seconds Each)1 Minute Rest

“Sand Bar” On the 5:00 x 6 Rounds:8 Power Clean and Jerks (155/105)400 Meter Run100m Weighted Run

“eHarmony” For Time:30 Sumo Deadlift High Pulls30 Front Squats30 Hang Squat Cleans30 Power Snatches30 Overhead Squats *On the Minute: 5 Burpees

“Reverse Psychology” 5 Rounds For Time:30 Reverse Lunges200m Run10 Toes to Bar

“Five Below” AMRAP 5:Buy-In: 100 Double UndersInto Max Rounds:6 Lateral Dumbbell Burpees12 Dumbbell Front Squats (50’s/35’s) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double UndersInto Max... Read More

Gymnastic ConditioningOn the 1:30 x 61 Set of Strict Handstand Push-ups “Flex Seal” 16 Rounds: 20 Seconds Deadlifts (135/95) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest

PLEASE ARRIVE EARLIER THAN YOUR SCHEDULED HEAT TIME. WARM UP PROVIDED ON THE WHITEBOARD FOR ALL ATTENDEES. In memory of Navy Lieutenant Michael Murphy, 29,... Read More

MEMORIAL DAY MURPH WOD (MAY 25th) Call/Message for more details on how to reserve your spot ”Supple Sunday” 5 Rounds:30 Second Side Plank (Each Side)200... Read More