WOD “Diane” 21-15-9 Deadlift (155/225) Handstand Push up *GLORY BOARD wod day 2….Challenge yourself. SKill EMOM for 15 min: 1-2 strict Pull ups + 1-2 strict ring dips + 1-2 kipping pull ups + 1-2 kipping ring dips Looks like: 2 strict pull ups, 2 strict ring dips, 2 kipping pull-ups, 2 kipping ring dips. […]

Rest Day. Get in and mobilize 12pm & 5:30pm Holiday Schedule Monday, Veterans Day, we will only be having 1 WOD @ 9am. Bring a friend! Let’s honor our Veterans right.

WOD “Grace” For Time: 30 Clean & Jerks (95/135) *This is a GLORY BOARD wod. Skill 10 min of practice Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch *Work to a moderate weight that you can still move fast & with total confidence. SWOD 1. Back Squats 10 x 1 2. Front […]

WOD 10 min AMRAP: 15 Wall Balls (15/20) 30 Double Unders Skill 3 Rounds NOT for time: 10 OHS (45/65) 10 Squat Therapy *Squat Therapy *This is about form & improving at the bottom position, not about getting stronger & faster. Don’t forget about Striking class tonight @ 6:30!!

WOD 5 Rounds for Time: 5 Clean & Jerks (105/155) 10 Chest 2 Bar Pull ups SWOD OTM x 12 min Odd Min: 1 Power Snatch + 1 Squat Snatch Even Min: 4 Back Squats *Heavy as possible with PERFECT form Watch and be inspired