BACK SQUAT   3  x  5THENROW  x  2000 meters CLICK HERE FOR MOBILITY WOD HOLY MOLY DOUGHNUT SHOP!!!!WHOSE BACK IS THAT???

WOD A.M.R.A.P  x  20 POWER CLEAN  BODY WEIGHT  x  3OVER BAR BURPEE  x  10PUSH JERK  BODY WEIGHT  x  3OVER BAR BURPEE  x  10 

WOD “Diane“ 21-15-9 reps of: 225 pound DeadliftHandstand push-ups IF YOU FINISH UNDER 10 MINUTES PRESCRIBED DO 30 MUSCLE-UPS FOR TIME IF YOU FINISH OVER 10 MINUTES DO 50 PUSH-UPS AND 50 AIR SQUATS FOR TIME 

WOD 3 ROUNDSHURDLE 30/20″  x  5SUMO-DEADLIFT HIGH PULL  75/50  x  10PULL-UP  x  15

WOD A.M.R.A.P  x  15 FRONT RACK LUNGE  =  BODY WEIGHT  x  3 DOUBLES  x  50 GHD BACK  x  10 DUMBBELL PUSH-PRESS  65/45  x  8 GHD SIT-UP  x  10 CLICK HERE FOR MOBILITY WOD 

WODSNATCH GRIP DEAD-LIFT  255/175  x  10 SNATCH GRIP DEAD-LIFT  225/155  x  20 SNATCH GRIP DEAD-LIFT  165/115  x  30   THEN   A.M.R.A.P  x  10     DOUBLES      

“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps10 Ring push-ups Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs).  Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker […]

WOD SPRINT  x  100 METERS HANDSTAND PUSH-UP  x  10 SPRINT  x  100 METERS TURKISH GET-UP  70/53  x  5 each arm SPRINT  x  100 METERS BURPEE  x  10 ROW  x  500

WOD5ROUNDSSQUAT CLEAN  80% OF 1RM  x  3BOX JUMP x  6PULL-UP  x  9TOE TO BAR  x  12 CLICK HERE FOR MOBILITY WOD

WODSNATCH BALANCE  =  FIND ONE REP MAXA.M.R.A.P  x  7 MINUTESDEADLIFT  225/155  x  5JUMPING SQUAT  x  10

THE COMPOUND OFFERS A WEEK FREE FUNDAMENTAL/TRIAL CLASS. You MUST complete this course before you can attend our regularly scheduled classes.You have three options depending on your individual circumstances……choose one of the following: a) Fundamental classes offered at 8:30-9:30am on Saturdays, 4:30pm on Tuesdays and 6:30 pm on Thursdays – you must complete 2 Saturday […]

“Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.