Balance: KB bottom-up alternating press 8×3 (35,25) Conditioning: 15mn AMRAP 3 Ring Muscle-ups 6 Pistols 9 deficit push-ups (45/25) 12 DUsRead More

Memorial Day – 5:30 PM WOD Class ONLY – “Carse” 21-18-15-12-9-6-3 reps for time of: 95/65 pound Squat clean Double-under 185/135 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl (even the first round!)Read More

MURPH WOD CHALLENGE + BBQ – 10:00 am – 1:00 pmRead More

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“Amanda” 9-7-5 Muscle-ups Snatches (135/95)Read More

flexibility: 100 m crab walk *break up as needed 5 Rope climbs 50 burpees 50 DL (135/95) 50 MB clean (20/14)Read More

Str: 10 min EMOM 2 Snatch grip DL + 1 Power Clean (155/135) Conditioning: 1 mile run 3 rounds: 15 box-jump-overs (20″) 15 KB swings (53/35) Cash out : Group stretch!Read More

Gymnastics: 10 min Handstand walks Conditioning: 5 min AMRAP: 10 sit-ups 10 push-ups 1 min rest 4 min AMRAP: 15 T2B 15  Air squats 1 min rest 3 min AMRAP 20 Wallballs 20 Double unders 1 min rest 2 min AMREP Power Clean & Jerk (135/95) 1 min rest 1 min Plank holdRead More

Str: 5×5 Sumo Deadlift (185/165) Conditioning: 5 RFT 7 Snatches (75/55) 14 C2B 21 Thrusters (75/55)Read More

Coach’s ChoiceRead More