Back Squat Build to a Heavy Set of 10 WOD For Time:21 Overhead Squats (95/65)800 Meter Run or 1000/800m Row18 Overhead Squats (95/65)600 Meter Run or 750/600m Row15 Overhead Squats (95/65)400 Meter Run or 500/400m Row12 Overhead Squats (95/65)200 Meter Ru... Continue Reading

Deadlift Build to a Heavy Set of 3 WOD 10 Rounds For Time [20 Minute Cap]:5 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run10 Unbroken Double Unders15 AbMat Sit-ups200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run... Continue Reading

Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD AMRAP 20:10 Dumbbell Box Step-ups15 Single Arm Devil’s Press20 Dumbbell Box Step-ups15 Single Arm Devil’s Press30 Dumbbell Box Step-ups15 Single Arm Devil’s Press40 Dumbbell Box Step... Continue Reading

WOD 5 Rounds (Time Cap: 40 Minutes)1000m Run or 1250/1000m Row or 75/50 Calorie Assault Bike30 Wall Balls (20/14) *Score = Time it takes to complete the workout PUREFIT 4 Rounds (Time Cap: 30 Min)800m Run/Row/Ski20 Wallball10 Strict DB Press

Strict Press Build to Heavy 8 WOD AMRAP 4:27/21 Calorie Row/Ski or 19/15 Assault Bike or 300m Run27 Burpees27 Chest to Bar Pull-ups-Rest 4 Minutes- AMRAP 4:21/15 Calorie Row/Ski or 15/11 Assault Bike or 200m Run21 Burpees21 Toes to Bar-Rest 4 Minutes- AMR... Continue Reading