5 Rds for Max Reps: :30 SDLHP (75/55)(65/45) :30 Rest :30 T2B :30 Rest :30 Cal. Row or Bike :30 Rest PureFit: 5 Rds for Max Reps: :30 SDLHP :30 Rest :30 Sit-ups :30 Rest :30 Cal. Row or Bike :30 Rest MWOD Lower abdominal smash –  place a slam ball on the ground.  Lie on […]

Strength: Strict Press 5×5 WOD AMRAP x 15 15/12 Cal. Row or Bike 20 Box Jumps 25 Ball Slams PureFit: AMRAP x 15 12 Cal. Row or Bike 15 Box Step-ups 20 Ball Slams MWOD Pre-WOD: First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place […]

5 rds for time 10 Power cleans (155/105)(115/80) 15 Lateral burpee over the bar Finisher: 15 Plate good mornings 15 Banded leg curls PureFit: 5rds 10 KBS 10 Burpees MWOD: Pre-WOD – Anterior Compartment Smash:  Laying on your stomach, Position lacrosse ball on your right , pec minor(Upper chest, under clavicle).  Put your right hand behind […]

MERRY CHRISTMAS!!! No Classes today. Isaiah 9:6-7 6 For a child will be born to us, a son will be given to us; And the government will [a]rest on His shoulders; And His name will be called Wonderful Counselor, Mighty God, Eternal Father, Prince of Peace. 7 There will be no end to the increase of His government or of peace

Today’s classes will be open gym style:  5:15 to 7:15am and 8:30 to 10:30am.  Please give yourself enough time to complete the WOD within the allotted open gym times. Thank You. 12 Days of Christmas 1: Muscle up or 2 pull-ups + 2 dips 2: DB strict press (75/55)(55/35) 3: Deck Squats (55/35) 4: Pull-Ups […]