Wednesday 5.8.19

  Split Jerk 5 sets x 1 rep Building in Weight “Jack Squat” 21 – 15 – 9 Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter Run...

Tuesday 5.7.19

    “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Pull-ups 
Rest 4 minutes 
AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar 
Rest 4 minutes 
AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups WOD Guidance Looking to increase our score slightly with each...

Sunday 3.10.19

  “After Hours” 21-18-15-12-9-6-3 Russian Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders (45 Singles) Free Offer - 12 Week Interval Training...

Saturday 3.9.19

  “Bike Drop” Teams of 3: For Time (30 Minute Cap): 90/60 Calorie Bike, 75 Power Snatches, 75 Thrusters (55/35) 90/60 Calorie Bike, 60 Power Snatches, 60 Thrusters (65/45) 90/60 Calorie Bike, 45 Power Snatches, 45 Thrusters (75/55) 90/60 Calorie Bike, 30 Power...

Friday 9.7.18

  Lifters Choice Pick a lift and have some fun! Option A AMRAP 12 15 KB Swings 12 Alternating Goblet Reverse Lunge 9 Burpees Option B AMRAP 12 3 Hang Squat Cleans 3 Burpees Over Bar 6 Hang Squat Cleans 6 Burpees Over Bar 9 Hang Squat Cleans 9 Burpees Over Bar Add 3...