Strength: 5×5 Bodyweight back squats WOD 4 RFT 10 Push press 115/75 25 Cal RowRead More

4 min AMRAP 3 Power Cleans 135/95 6 Push-ups 12 Double Unders Rest 1 minute Repeat for a total of 5 cycles **25 min total***Read More

LVMPD Officer Beck and Soldo Hero WOD 2 RFT 6 Squat Clean to thruster 135/95 8 Manmakers 45/30 14 T2B/pull-up *This WOD was created by PFC to honor these officers who lost their lives 2 years ago on this date. The 2 rounds represents the 2 officers and the rep scheme of 6/8/14 is the...Read More

For Time: 2 RFT 15 Deadlift 250/185 800m Run W/medball 20/14 15 MB Pullups 800m Run w/medballRead More

4 Rope Climbs 80 Air Squats 3 Rope Climbs 60 Ab Mat sit ups 2 Rope Climbs 40 De load push ups 1 Rope Climbs 20 Hang power clean 95/65 *25 min TimecapRead More

Coach’s ChoiceRead More

20 Min AMRAP 3 Muscle ups (rings or Bar) 6 HSPU 12 KB Swings 53/35 24 Double UndersRead More

Mobilty: Spend 30 min working athletes through mobility drills WOD: 30-20-10 Wall Ball 20/14 Burpees *10 min TimecapRead More

Strength: 30 min to establish 2 Rep max Back Squat/technique Fran 21-15-9 Thruster 95/65 Pull-upsRead More

Snatch 1-1-1-1-1Read More