Complete 3 rounds for time of: 25 burpees 10 thrusters (115/75#) Cash out - for time: 10-20-30-40-50-40-30-20-10 double unders (unbroken) WOD Notes: The first part of the WOD (burpee/thruster) is supposed to be fast and…

AMRAP in 17 minutes of: 8R/8L dumbbell snatches (70/50#) 6 bar muscle ups Schedule Notes: We've added extra class times to our Saturday and Sunday mornings to accommodate higher attendance during the cold-weather months. These…

Deadlift 7x1 (90% 1RM) WOD Notes:  Today is also goals day!  Coaches will be available toward the end of class to help set some goals.  Here are some goal setting tips to think about before…

Complete each interval for time: Row 1500 meters Row 1000 meters Row 500 meters Row 250 meters WOD Notes: Everyone will partner up and have approximately a 1:1 work/rest ratio.  The partner who rows 2nd…

Complete 3 rounds for time of: 30 wallballs (20/14# to 10/9') 10 strict chin ups 10 sumo deadlifts (275/185# NTE 70% 1RM) 10 strict handstand push ups Rest 1 minute between each round. WOD Notes: …

BLACKOUT DAY WOD Notes: Come on in for a fun workout... you'll find out what it is when you get to the gym! We'll at least give you this much - it is a metcon…

Complete 2 rounds, each for time of: 50/35 cal row 50 box jumps (24/20") 25 toes to bar Start the 2nd round at the 10 minute mark on the clock. WOD Notes: Go fast!! The…

Hang Power Snatch 1-1-1-1-1 Then 3x3 snatch pulls (@1RM hang power snatch) 3x8 behind the neck presses (50% 1RM hang power snatch) Community Notes:  Happy Birthday Kristen K and Christine! Rowing Challenge Notes:  Congratulations to…

In teams of 4, with 2 athletes working at a time, complete: 500 wall balls 500 sit ups Then complete: 500 double unders (2 single unders = 1 DU) 250 kettlebell swings Then complete: 250…