Strength/Skill: 10 min EMOM 5 HSPU. WOD: 5 Rounds Min 1 Cals on bike or row Min 2 Max Ab-mat sit-ups Min 3 Max Burpees Rest 1 Min between rounds WOD Guidance: For the HSPU work on technique (Box HSPU, wall kick ups, HS Holds etc.) or if experienced, challenge yourself with strict or deficit...Read More

Front Squat w 3 second pause at bottom 2-2-2-2-2-2 Finisher 5 Min AMREP 3 Front squat ( use 40% ish of weight used for pause squats) 10 Double/single unders 6 Front Squat 20 Double/single unders 9 Front squat 30 double/single unders Keep adding 3 squats and 10 double/single unders each round Score is total Front...Read More

Coaches ChoiceRead More

** BLACK FRIDAY WOD ** 9:00 AM ONLY ** Coaches ChoiceRead More

** HAPPY THANKSGIVING ** ONLY 8:00 AM WOD CLASS TODAY ** Thankful for our Vets Partner Hero WOD “Maupin” 1000m Row Then 3 Rounds 21 Deadlift 135/95 15 Lateral bar burpees 9 Push Jerks 135/95 *20 min Timecap WOD Guidance: The deadlift should be very light but the push jerk will be moderately heavy. Choose...Read More

1000m Row Then 3 Rounds 21 Deadlift 135/95 15 Lateral bar burpees 9 Push Jerks 135/95 *20 min Timecap WOD Guidance: The deadlift should be very light but the push jerk will be moderately heavy. Choose a weight for push Jerk where you can do 10 reps unbroken when fresh. Keep moving through the burpees...Read More

Strength/Skill: Work up to heavy HPC 6 min EMOM of 2 Power cleans. Work up to heavier weight than what you are going to use in WOD. WOD: 10 Min AMRAP 7 KB Swings 53/35 5 Hang Power Clean 135/95 7 Goblet Squat 53/35 WOD Guidance: This should be heavy but choose a weight for...Read More

** WELCOME TO THE NEW BOX ** 5 Min AMRAP Buy in: 400m Run 21 C2B Pull-ups 15/12 Cals on Bike/Rower Rest 5 Min 5 Min AMRAP Buy in 400m Run 15 T2B 12/9 Cals on Bike Rower Rest 5 Min Buy in 400m run 9 Pull-ups 9/6 cals on Bike/Rower WOD Guidance: This WOD...Read More

** LAST DAY AT RUSSELL ROAD LOCATION **Read More

For Time 50-40-30-20-10 Unbroken Double Unders 1-2-3-4-5 Ring Muscle-ups If you break Double unders must start at begininng of round you are on If not efficient at double unders do 3 to 1 and same rule applies If cannot do Ring muscle ups scale to the bar or one of the ring muscle up progressionsRead More