ATTENTION: NO 5:30pm class tonight or morning class tomorrow. The parking lot at the gym is really bad and we don’t want people getting stuck. Stay safe! Sorry for the inconvenience WOD AMRAP 15: 12 Box Jumps (30/24″) 9 Power Snatch (115/80#) 6 Bar Muscle-Ups COMP WOD 1. Snatch 65%/3 70%/3 75%/3 80%/2 85%/1 90%/1 […]

WOD 1500m Row 100 DU 50 Burpees 100 DU 1500m Row COMP WOD 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 2. Conditioning 1500m Row 100 DU 50 Burpees 100 DU 1500m Row

Rest day. Open gym at 5:30 a.m.

WOD 1. Conditioning AMRAP 3: Macho Man (95/55) Rest 3:00 AMRAP 3: Macho Man (115/75) Rest 3:00 AMRAP 3: Macho Man (135/95) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks COMP WOD 1. Conditioning AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP […]

Thanks to everyone who came to the Christmas party, and a special thanks to the lip sync competitors!  It was a great show! Congratulations to Dani Riker (soloist), and Brooke Grant, Dani Blankenship, and Chrissy Lennon (trio) for a first place tie! WOD 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 […]