No 9:00 a.m. class. AMAZING RACE @ 5:00 p.m.  Meet at the gym. If you didn’t sign up beforehand, we’d love to have you come and cheer on the teams and stick around for the BBQ afterwards!

WOD “Dune Buggy” 5 Rounds: 5 Unbroken Strict Presses 15 Calorie Row 25 Sit-ups Rest 1:00 between rounds. Athletes choose Strict Press load. COMP WOD 1. Conditioning 5 Rounds for time of: 5 Unbroken Strict Press – as heavy as possible 20/15 cal Row 25 Sit ups Rest 1 min between rounds 2. Strength 3×2 Pausing […]

WOD “Cindy” 20 min. AMRAP of; 5 pull ups 10 push ups 15 squats COMP WOD 1. Conditioning 10 min. AMRAP of; 50 double unders 21 box jumps 24/20 15 c2b pull ups 2. Strength Front Squat 5 set of 5 3. Gymnastics 5 sets of max reps in :30 second, rest as needed b/n […]

Rest Day.

WOD 5 rounds; 10 power cleans 135/95 10 burpees COMP WOD 1. Conditioning “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees 2. Strength 4×10 Back Squat, climbing 3. Rowing 9×1:40 on, :20 off (2 min rest after round 5) Record meters for each interval