Warm-up WOD: 3 Rounds 250m Row 4 PVC Turkish Get-ups 8 Kettle Bell Swings (Light) WOD: AMRAP 16min 8 Turkish Get-ups 16 Kettle Bell Swings 32 Ab Mat Sit-ups Skill: Pistol SquatRead more

WOD: As many reps as possible in 12min of 1 Over Head Squat, 95#(65#) 1 Box Jump, 24″/20″ 2 OHS 2 Box Jumps 3 OHS 3 Box Jumps Going up by one rep on each movement until the 12min is up. Strength: Push-press 3-3-3-3-3+ Ring Dip 10-10-10-10Read more

Sign-up sheets for the Nutrition Class and Skills 2 Class will be available tomorrow. There will only be 30 spots for each class, so if you are going to commit to coming, get your name on the list. WOD: 6 Rounds 5 Cleans, see chart 10 Chest 2 Bar Pull-ups 150m Run Max Clean Working Weight >265 225 260-225 205 220-200 185 195-185 165 180-170 155 165-155 135 150-140 115 135-115 95 110-95 75 90-80 65 75-65 55 60-50 45 <50 35 Strength: Dead Lift 10-10-10-10+ Working at 50%-60%Read more

WOD: 3 Rounds for time of: 800m Run 25 Sumo Dead Lift High Pull, 75#(55#) 25 Squats , 75#,(55#)Read more

WOD: AMRAP 25min 10 Curtis P’s, 115#/75# 30 Box Jumps, 24″/20″ 300m Row (If rower is in use do 300m run)Read more