Pausing Front Squat: – 12 min Build to Heavy Single Front Squat: – 12 min Build to Heavy Single followed by… Conditioning AMRAP 8: 8  t2b/med ball sit ups 30 Double Unders/60 singles unders MWOD Olympic Wall Squat:  Grab a box and a band. ... Continue Reading

Active Recovery Day! Open Gym 5:30am & 5:30pm Don’t forget about MOBILITY at 5:30pm during the PM open gym.  We strongly believe this full hour long instruction on how to take care of your body is critical to avoid injury or heal those nagging ... Continue Reading

AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row or 100 meter sprints in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calor... Continue Reading

CFCody WOD AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie row or 800 meter run 55 Handstand Push-ups/Push ups Optional strength Power Clean – 10 min Build to Heavy Single MWOD Thoracic Spine Smash:  using a double lacrosse ball on your ... Continue Reading

AMRAP 20: 7 Power Cleans (135/95)(115/80) 7 Burpees 200 Meter Run