** 10 AM WOD Only ** “1776 Team WOD” Teams of 3 complete 1776 reps of your choice.  You may not do more than 200 reps of any exercise and everyone must do 10 reps of each exercise. KB Swings 53/35 Box Jumps 24/20 Air Squats Push ups Pull-ups Burpees Sit-ups Row for calories Double...Read More

Coach’s ChoiceRead More

“Kelly” 5 RFT 400m Run 30 Box Jumps 24/20 30 Wall Ball 20/14Read More

5 sets empty yoke push from line near box roll up door to end of building facing school not Russell Rd.  Time each set.  Rest as needed 15 Min AMRAP 5 Deadlift 225/185 10 Strict Press 75/55 20 MB sit-up 20/14Read More

Speed/Agility: 10 sets suicide sprints using 5 cones about 10 meters apart Rest at least 5 min With a 10 min Running clock Buy in: 50 Calorie Row Then AMRAP of 5 HSPU 10 KB Swings 53/35Read More

Skill Builder: Rope Climbs 6 Min AMREP 20 Air Squats 10 Burpees 5 Pull-ups 2 Min Rest 6 Min AMREP 1 Muscle-up 10 Push-ups 20 OHJASRead More

Clean 1-1-1-1-1Read More

“We Can be Heroes” WOD “Clovis” 10 mile run 150 Burpee Pull-ups *entire class works together to complete entire WOD breaking up as needed* — International Handstand Day — Snap a pic doing a handstand, post on Facebook and/or Instagram and tag #IHD2016 Join us at Calico Basin at 4 p.m. for the International Handstand...Read More

Back Squat Ladder 8-6-4-2-1-2-4-6-8 *Keep adding weight as reps go down and take weight off as you go back up* work to heavy 1 RM* *Record 1 RM weight on boardRead More

1 Mile Run 21-15-9 Deadlift 185/135 Chest to bar pull-ups 800m Row 21-15-9 Push Press 95/65 Hollow RocksRead More