Teams of 2: 6 min AMRAP; Partner A: Amrap KB Snatches @ 55/35 Partner B: Perform 7 burpees when Partner A completes 10 Snatches *Switch exercises after 3 min 30 sec rest 6 min AMRAP: Partner A: Amrap of Wall Balls 15/20 Partner B: Perform 7 push ups when ... Continue Reading

WOD “Diane” 21-15-9 Deadlift (155/225) Handstand Push up *GLORY BOARD wod day 2….Challenge yourself. SKill EMOM for 15 min: 1-2 strict Pull ups + 1-2 strict ring dips + 1-2 kipping pull ups + 1-2 kipping ring dips Looks like: 2 strict pu... Continue Reading

Rest Day. Get in and mobilize 12pm & 5:30pm Holiday Schedule Monday, Veterans Day, we will only be having 1 WOD @ 9am. Bring a friend! Let’s honor our Veterans right.

WOD “Grace” For Time: 30 Clean & Jerks (95/135) *This is a GLORY BOARD wod. Skill 10 min of practice Snatch Deadlift + High Hang Snatch + Snatch Balance + Snatch *Work to a moderate weight that you can still move fast & with total conf... Continue Reading

WOD 10 min AMRAP: 15 Wall Balls (15/20) 30 Double Unders Skill 3 Rounds NOT for time: 10 OHS (45/65) 10 Squat Therapy *Squat Therapy *This is about form & improving at the bottom position, not about getting stronger & faster. Don’t forget ab... Continue Reading