Conditioning AMRAP 15: 15 Toes-to-Bar 8 Handstand Push-ups or Push ups 100m KB Farmers Carry (70’s/53’s) –mailbox & back Barbell Conditioning EMOMx8 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)(135/95)    

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 Cleans (95/65)(75/55) 15 Burpee Box Jump Overs (24/20″) 1. Barbell Conditioning EMOMx6: Minutes […]

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. Please allow enough time for your […]