WOD 1500m Row 100 DU 50 Burpees 100 DU 1500m Row COMP WOD 1. Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1)2 2. Conditioning 1500m Row 100 DU 50 Burpees 100 DU 1500m Row

Rest day. Open gym at 5:30 a.m.

WOD 1. Conditioning AMRAP 3: Macho Man (95/55) Rest 3:00 AMRAP 3: Macho Man (115/75) Rest 3:00 AMRAP 3: Macho Man (135/95) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks COMP WOD 1. Conditioning AMRAP 3: Macho Man (135/95#) Rest 3:00 ... Continue Reading

Thanks to everyone who came to the Christmas party, and a special thanks to the lip sync competitors!  It was a great show! Congratulations to Dani Riker (soloist), and Brooke Grant, Dani Blankenship, and Chrissy Lennon (trio) for a first place tie! WOD ... Continue Reading

Team WOD In teams of 2, alternate sets to complete four each of: A – 10 Ground to Overhead 15 med ball situps *Choose weight that is challenging to move without rest through the ten reps. B – 75 double unders *Partner 1 will start on A while p... Continue Reading