Active Recovery Day! Open Gym times 5:30-6:30am & 5:30-6:30pm

WOD 3 Rounds For Time: 600m Run (cobblestone light post) 16 Deadlifts (225/155) 60 Double-unders Midline – TABATA mashup x 4 min Toes to Bar push ups *20 sec ON 10 sec OFF – alternate each movement every 20 sec. Out of the 10 recognized general physical skills, accuracy is probably the one least talked […]

WOD “Grace” For Time: 30 Clean & Jerks (135/95#) *scale wt as needed, post time and wt use on board. *May do this as a team and share barbells, one person completes all 30 reps, then the other person goes. No aspect of functional movements is more important than their capacity to move large loads […]

As a team of 2, finish each run together and split up reps as you see fit. 0:00-10:00: 1 Mile Run or row Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run or row Max Power Snatch (115/80) in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run or row Max […]

4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees