Heavy and Row
WOD 1 . 7 . 21 EMOM 20 Odd 15 / 12 cal machine Even 3 hang squat cleans
WOD 1 . 5 . 21 A. Every 4 min for 5 sets 5 thrusters from ground 5 bench B. Cash out AMRAP 12 teams of 2 50 cals 100 situps
Thrusters and Bench SWOD Read More »
WOD 1 . 4 . 21 10 – 20 – 30 – 40 – 50 KBS 53 / 35 Box Jumps 24 / 20 Pull ups 20 min CAP
Thursday will be regular schedule , however No 515 PM or 630 PM Friday will be closed. Saturday will be regular hours WOD 12 . 31 . 20 Every minute go up by 1 rep till failure… Death by 10m Shuttle run carrying medball Death by Power snatch 95 / 65 Death by Burpee starting
We will run Regular Schedule Monday through Wednesday Thursday will be regular schedule , however No 515 PM or 630 PM Friday will be closed. Saturday will be regular hours WOD 12 . 30 . 20 3 Rounds 500m Run 21 Deadlifts 185 / 125
We will run Regular Schedule Monday through Wednesday Thursday will be regular schedule , however No 515 PM or 630 PM Friday will be closed. Saturday will be regular hours A. 5 Sets of 3 rep Front squats with 3 second pause every rep B. Cash out 3 rounds 1 min situp 1 min hollow
We will run Regular Schedule Monday through Wednesday Thursday will be regular schedule , however No 515 PM or 630 PM Friday will be closed. Saturday will be regular hours WOD 12 . 28 . 20 ” The Chief ” 5 Rounds . 3 Min AMRAP with 1 minute rest 3 power cleans 135 /
Only 830 am and 12 pm today WOD 12 . 24 . 20 Team WOD 5 rounds share 30 KBS share 30 push ups share 30 box jumps Run 400m together
Holiday Schedule Monday – Wednesday – regular hours Thursday , Christmas eve – 830 and noon only Friday – Christmas – Closed Saturday regular 830 team WOD 12 . 23 . 20 ” Downhill Disaster “ 10 – 1 Front Squats 135 / 95 pull ups burpees over bar