Monday 11/12 L&L Cash in: Thank a Veteran! Happy Veteran’s Day to those who have served, and those who are currently serving to keep our county safe from enemies both foreign and domestic. Today is a day to remember all of our Service Members that have paid the ultimate sacrifice for our freedom. God Bless...Read More

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Lift: Athletes choice 15min  bar work WOD: 4RFT 400m run Max Effort Equal work/rest cycleRead More

WOD For time: 5-4-3-2-1 Deadlift, 315/225  Knees to Elbows 5-4-3-2-1 Clean and Jerk, 185/125 Ring push-ups 5-4-3-2-1 Squat Snatch, 135/95 Bar facing burpeesRead More

Lift: 1-1-1-1-1 Max snatch WOD: 10 Power Cleans 135/95 2 Handstand Pushups 8 Power Cleans 135/95 4 Handstand Pushups 6 Power Cleans 135/95 6 Handstand Pushups 4 Power Cleans 135/95 8 Handstand Pushups 2 Power Cleans 135/95 10 Handstand PushupsRead More

WOD: 2RFT 50 Abmat sit-ups 40 Push-ups 30 Airsquats 20 Snatches 53/35 10 Wall balls 20/14 Lb Ball    11/10ft targetsRead More

LIFT: 2-2-2-2-2 Max thruster WOD: 7RFT 7 c2b pull-up 7 kb swings 70/44 7 pistol squats 7 mb abmat situpsRead More

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Squat clean ladder (This will be done in teams of 2 only for the purposes of loading their partners bar) EMOTM 5 burpees 1 squat clean Weights will increase 10Lb per minute. Starting weight 95/65 ** new athletes scale accordingly with either lighter start weight, or increasing increments of 5Lbs.Read More

LIFT: 3-3-2-2-1-1 Max weighted pull-ups WOD: 1k row 25 ring dips 500m row 15 HSPU 250m row 5 tire flipsRead More