Strength: 5×5 strict press (65% of 1RM) Conditioning: 15-12-9 Deadlift (225/155) Box Jumps (30/24) Wallball (20/14, 12/11)Read More

Balance: KB bottom-up alternating press 8×3 (35,25) Conditioning: 15mn AMRAP 3 Ring Muscle-ups 6 Pistols 9 deficit push-ups (45/25) 12 DUsRead More

Memorial Day – 5:30 PM WOD Class ONLY – “Carse” 21-18-15-12-9-6-3 reps for time of: 95/65 pound Squat clean Double-under 185/135 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl (even the first round!)Read More