5 minutes to establish a Max Height Box Jump. -then (no break) Men-12-9-6 of: Muscle-UpsFront Squats @ 250# For time. Women-9-7-5 of: Muscle-UpsFront Squats @ 170# For time. Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats. -then (immediately at completion of the WOD, or when the 10 minute […]

WOD “Tommy Mac” 12 Burpees 12 Thrusters (F – 75lb / M – 115lb) 12 Burpees 12 Power Snatch (F – 75lb / M – 115lb) 12 Burpees 12 Push Jerks (F – 75lb / M – 115lb) 12 Burpees 12 Hang Squat Clean (F – 75lb / M – 115lb) 12 Burpees 12 Overhead Squat (F – 75lb […]

Strength 20 minutes to establish a 1RM High-Bar Back Squat. Conditioning 3 rounds for time of: 10 Deadlifts @ 275/185#50 Double-Unders

WOD 5 rounds for total time of: Row 250m10 Squat Clean to Thrusters 95/65#15 Burpees -Rest 2 minutes. MOBILITY 

LAST WEEK OF JANUARY BOOTCAMP – IF YOU HAVEN’T HAD A CHANCE TO CHECK OUT THE CRAZY FUN STUFF THEY ARE DOING THIS TIME AROUND – HANG AROUND FOR ONE OF THEIR CLASSES THIS WEEK – OR SHOW UP ON FRIDAY NIGHT TO CHEER THEM ON AS THEY DO THEIR FINAL FIT TEST – SOME OF […]

WOD FIND A BUDDY AND SADDLE UP!!!  2 ROUNDS ROW  x  1000 METERS BUDDY DEADLIFTS  315/225  x  25  WHEEL BARREL RACE  x  100 ft. BACK TO BACK BUDDY AIR SQUATS  x  25

  STRENGTH 1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position. 1b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest […]

LOST AND FOUND LOCKER – will be emptied/cleaned out at the end of this week – if you have something in there and want to keep it – get it before then or say goodbye!!!   This is also a friendly reminder to – TAKE YOUR STUFF HOME – after your WOD – thank you!! […]

“Sean“ Ten rounds for time of:11 Chest to bar pull-ups75 pound Front squat, 22 reps Post time to comments.Enlarge image U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed […]

WOD 15 minutes to establish a 1RM Clean and Jerk.  Conditioning For time. 30 push-ups  20 KB Thrusters 24/16kg (both arms)Row 1k20 KB Thrusters 24/16kg (both arms)30push-ups

Barbell Work 1) 15 minutes to establish a 1RM Snatch. Strength Front Squat Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%*Rest 2:00Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%*Rest 3:00Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 […]

Sunday, January 20th – No WOD at gym today however it is a beautiful day – so get outside and enjoy the warm weather before the COLD (Brrrrrr) weather sets in later this week!!   Happenings this week (Jan 20-26): ***Next Saturday, January 26th – Unconventional will be held at Mt. Trashmore – come out […]