Strength: Every 90 Seconds for 18 Minutes (12 total cycles) 1 Clean pull 1 Power clean 2 Push Press *Starting weight 95/65, add 10 lbs every other cycle or unless form deteriorates* WOD: 8 Min AMRAP 8 Medball Cleans (20/14) 8 Mountain climbers (4 count) 8 Pull-upsRead More

*** ONLY ONE WOD CLASS AT 5:00 PM *** Let’s do some labor for Labor Day! “Fatal 40” 400 M Run before each exercise 40 Wall Balls 20/14 40 Hang Cleans 95/65 40 Pull-ups 40 Deadlifts 95/65 40 KB Swings 53/35 40 T2B 40 Air Squats 40 Hang Snatch 95/65 40 Double unders 40 Ab...Read More

Coach’s ChoiceRead More

Deadlift 1-1-1-1-1 **Ensure athletes utilize the whole hour and build to a 1 RM not just jump into heavy weightRead More

“WITTMAN” 7 RFT 15 KB Swings 53/35 15 Power cleans 95/65 15 Box Jumps 24”/20”Read More

With a continuous running clock, perform the following: 0:00 – 1000m Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-ups 15:00 – 50 Wall Balls 20/14 20:00 – 30 Box Jump overs 24”/20” 25:00 – 800m Run * Score will be Complete/Did not complete (DNC) see details below and what time they came in...Read More

17 Min AMRAP 15 KB swings 53/35 10 KB Clean & Jerk (5 each side) 53/35 5 Squat cleans 185/125Read More

Strength: 10 min EMOM 4 body weight +20 lbs back squats Rest 5 minutes Then: 21-15-9-15-21 Row for calories Push-ups Double unders  Read More

Coach’s ChoiceRead More

“Annie” 50-40-30-20-10 Double Unders Sit-ups *Run in heatsRead More