WOD 5 Rounds: AMRAP 4: 30 10m Shuttle Runs 30/20 Calorie Row AMRAP Burpees in remaining time rest 4 minutes between rounds

Please be careful where you park.  The lower parking lot is not plowed and the snow is DEEP! WOD 30 Hang Squat Cleans (95/65#) 30 Handstand Push-ups 30 Thrusters (95/65#) 30 Box Jumps (24/20#) 30 Overhead Squats (95/65#) 30 C2B Pull-ups COMP WOD 1. Condi... Continue Reading

Rest Day open gym 5:30 a.m. to 6:30 a.m.

Whole 30 Nutrition Challenge Pre-WOD 12 min AMRAP: 15 Wall Ball 14/20 12 Box Jumps 20/24 9 Toes 2 Bar or Med Ball sit ups 2 min rest 500 Meter Row for Time *We will re-test this WOD in exactly 30 days.  Even if  you are not planning on doing the Whole 3... Continue Reading

WOD 30-20-10: Pull-ups Calorie Row Directly into… 30-20-10: Strict Press (75/55#) Jumping Lunges COMP WOD 1. Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2)4 2. Snatch Pull (105%/3)3 (110%/2)3 3. Conditioning 30-20-10: Pull-ups Cals on Rower Directly into…... Continue Reading