WOD For Time: 100 Double Unders 5 Muscle Ups or 10 Pull ups & 10 Ring Dips 20 Squat Clean Thrusters 5 Muscle ups or 10 Pull ups & 10 Ring Dips 100 Double Unders SCT weight: Level 1: 155/105 Level 2: 135/85 Level 3: 95/65 SWOD Snatch: 3 x 1 Across (same weight) *Heavy […]

WOD – to be done in teams of two “Willy” 3RFT: 800m Run 5 Front Squats, 225/155 – from the floor 200m Run 11 C2B Pull ups 400m Run 12 KBS, 2 pood/1.5 pood *scale as necessary

Hope you all had a GREAT thanksgiving full of family, friends and really good FOOD! Remember class is at 7am ONLY today.  Come work off your thanksgiving yumminess! WOD 12 days of Thankfulness 1 snatch (95/135) 2 box jumps (24/30) 3 Front Squats (95/135) 4 C2B pull ups 5 Wall Ball (15/20) 6 T2B 7 […]

HAPPY THANKSGIVING! There will only be one class on Friday at 7am. Come work off all that pie. Saturday morning will be at 9am.

WOD 20 minute AMRAP of; 5 power cleans 100/145 10 TTB 15 wall ball 15/20 SNATCH SKILL 7 sets of: 3 high hang snatch high pulls + 1 squat snatch (keep it light) Holiday schedule Thursday: no mobility – Happy Turkey Day Friday: 7am class ONLY Saturday: normal 9am class