Front Squat 2-2-2-2-2-2Read More

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats **It is NOT break up as needed**Read More

8 RFT 10 KB Swings 53/35 10 Thrusters 75/55 20 Hollow RocksRead More

5 RFT 10 Deadlifts 225/175 15 T2B 20 Wall Balls 20/14Read More

HAPPY HALLOWEEN! Coach’s ChoiceRead More

“666” 6 RFT 6 DL 225/155 6 Deficit Push-ups (Hands of 25 lb plates) 6 Strict Pull-ups 6 Push Press 135/95 6 Front Squat 135-95 6 KB Swings 70/53 Cash Out 666m Row/Run   —- EVENING WOD WILL BE A COSTUME WOD —-Read More

Strength: Snatch Complex 5x of: 1 Power Snatch 1 Hang Squat Snatch 1 Full Snatch **Use a weight that is not easy but solid form can be maintained** *Newer athletes use PVC or Bar* WOD: 10 Min AMRAP 5 Snatches 75/55 10 KB Swings 53/35 20 Double UndersRead More

Mobilty : 30 Min of mobility work WOD: 20-10-5 of: Squat Clean 155/105 Strict MB Pull-ups 20/10Read More

Hero “Pike” 5 RFT 20 Thrusters 75/55 10 Strict ring dips 20 Push-ups 10 Strict HSPU 50m Bear CrawlRead More

100m Run 50 Burpees 200m Run 60 Wall-Balls 20/14 400m Run 70 Push-ups 800m Run 80 Ab-mat sit-ups 1 Mile RunRead More