In teams of three each teammate starts at a different a station and completes all 3 rounds.  Every team member must be done before moving on. station 1 3 rounds 100 m run 10 over the shoulder sandbag throws 10 pull ups station 2 3 rounds 20 kb swings 35/55 20 push press 55/75 station […]

  “Lift up Luke” AMRAP 5: 4 Power Cleans, 155/105  – scale as needed but go HVY! 24 Double unders 10 Pull ups – Get after this one!  5 minutes of everything you got.  Leave the gym knowing that there was nothing you could have done to get one extra rep. Skills: Work on skills: […]

METCON 5rds For Time: 5 muscle ups 10 shoulder to overhead (115/165) *Sub for muscle up- 2 pull ups + 2 ring dips Skill OTM x 10 3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) *this is not about going heavy. It’s about improving the bottom position.

Surprise Team WOD @ 10am Due to soccer games we are delaying class an hour. Sorry for the inconvenience. Come ready to work….this one won’t disappoint.

The Cody Soroptimists are hosting a 5K & 10K run/walk.  This will be the WOD, hope to see you there.  It is for a great cause and will be a lot of fun!  Details below.