1. Conditioning For time: GOLD & SILVER Options 30 Snatch 135/95 30 Clean and Jerks135/95 30 Thursters 135/95 *This will be done with a partner – GOLD: One person completes all 30 reps while the other rests then switch. SILVER: One person working at a time, split 30 reps between the 2 of you. Cheer […]

No Class! See you Monday ready to start 2016 off right. Happy New Year.  We have lots of things to be grateful and you all are on top of the list! Thank you for make us better everyday.  Your dedication, encouragement, desire to get better and hard work is contagious. As we look into the […]

Happy New Years Eve! Lets Kick off the new year with a BANG! “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) […]

  Conditioning For Time: 30 Thrusters, 95/65 90 Double unders 20 Thrusters, 95/65 60 Double unders 10 Thrusters, 95/65 30 Double unders 3. Gymnastics 50 Pull-ups for time

1.WOD 30 minutes to find: Squat Snatch max + Squat Clean Max + DL max Pace yourself appropriately- Strict 30 min time limit. OR 20 min AMRAP 5 Burpees 10 Wall ball Sit-ups 15 KBS 55/35