Strength WOD  A. 10 min to find a Front Squat – Heavy Single B. 10 min to find a Push Press – Heavy Single C. 10 min to find a Thruster – Heavy Single Conditioning EMOMx 10: Odd Minutes: 200m Run Even Minutes – 5 Thrusters – 50-60%

Conditioning AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95)(115/80) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80)(95/65) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Clea... Continue Reading

Happy Independence Day! Gym Closed today Get out and celebrate this great day, be safe and we will see you Wednesday for regular class schedule.

Open Gym 6-9am “Merica” 241 Single unders 7 Rds 1 Bar MU  or 4 dips + 4 pullups 7 Power Cleans 155/105 7 Power Jerks 155/105 6 Box Jumps 30′ or GHD *You may complete this WOD or work on whatever you want. Today is an Open Gym format. Pl... Continue Reading

WOD – with a partner or by yourself “Daniel” 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65) 800 Meter Run 21 Thrusters (95/65) 400 Meter Run 50 Pull-Ups *if you do this as a team, run together The gym schedule for the upcoming week is as... Continue Reading