OHS 3-3-2-2-1Read More

25 RFT 1 Power Clean 185/135 3 Strict HSPU 5 Wall balls 20/14 (11’/10′) 100m SprintRead More

20 Min AMRAP 200m Run 30 KB Swings 53/35 200m Run 3 Rope Climbs 200m Run 30 sit-upsRead More

Strength/Technique: 25 min to work on Clean & jerk technique/heavy single “Double Grace” 60 Clean & Jerks 135/95 *10 min TimecapRead More

5 Rounds for reps of: 1 min of box jumps 24″/20″ 1 Min of wall balls 20/14 1 Min Cal Row Rest 1 min *CF mainsite 10 June 17Read More

Coach’s ChoiceRead More

Death by… BurpeesRead More

Bear Complex 5 Rounds for load Complete 7 unbroken sets of this complex 1 Power clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements = 1 rep of the complex 7 times, unbroken without letting go of the bar for 1 round. Complete 5 unbroken rounds, increasing...Read More

“Eva” 5 RFT 800m Run 30 KB Swings 70/53 30 Pull-ups *50 min TimecapRead More

** There will ONLY be a 9 AM WOD Class ** “1776 Team WOD” Teams of 3 complete 1776 reps of your choice. You may not do more than 200 reps of any exercise and everyone must do 10 reps of each exercise KB Swings 53/35 Box Jumps 24/20 Air Squats Push ups pull-ups Burpees...Read More