Push Jerk 1-1-1-1-1-1-1 Then hang snatch high pulls 5x8

Every other minute for 20 minutes complete: 3 back squats (75% 1 rep max) Then complete 30-20-10 reps for time of: hollow rocks banded good mornings Reminder:  We are collecting donations for our annual Holiday…

“The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups  9 air squats Rest 1 minute. Repeat for a total of 5 cycles. Score is total rounds completed. WOD Notes:  Only…

AMRAP in 10 minutes of the ascending ladder by 2's: 2 overhead squats (95/65#) 2 burpee box jumps (16/12") 4 overhead squats (95/65#) 4 burpee box jumps (16/12") 6 overhead squats (95/65#) 6 burpee box…

  Rack Pulls 8x3 (85% 1RM deadlift, 5") Then 3 rounds NFT: 3 weighted pull ups (53/26#) 5 strict pull ups 7 kipping pullups Each set of pull ups (15 reps per set) must be unbroken.…

"J.T." 21-15-9 reps for time of: handstand push ups ring dips push ups WOD Notes:  The prescribed HSPU will be strict.  The sub for HSPU will be barbell shoulder presses at 65% of your 1…

Today’s WOD is… OPEN GYM! Join us between 7:30am and 10am for Open Gym. This means you can do any workout you want! If you need some inspiration, here are a few ideas: Try our “House WOD”- The…

Schedule update: The 6pm and 7pm classes are cancelled tonight, due to low (no) registration. The 4:00pm and 5:00pm are still on!   Partner Interval AMRAP in 12 minutes of: 5 knees to elbow 7 KB sumo…

Weighted Walking Lunges 8x5R/5L (50% 1RM back squat) Schedule Notes:  Tomorrow will be our first Tuesday 9:30 a.m. class!  This class will be offered on a trial basis to make sure it gets solid attendance…

6 minute clock to complete: 800m run AMRAP push ups 5 minute clock to complete: 600m run AMRAP sit ups 4 minute clock to complete: 400m run AMRAP kettlebell swings (53/35#) 3 minute clock to complete:…