1/11/2018

Strength Test #2 5RM back squat in 20 minutes Conditioning Test In 6 minutes 600/500m row in remaining time max burpees Compound 30 10 min AMRAP 250m row 20 jumping squat

1/10/2017

Regional event 13.6 100 double under 50 handstand push up 40 toes to bar 30 shoulder to overhead 165/100 30 alternating in place lunge 165/100 16 min cap

1/9/2018

Strength 1 Hang Squat Clean EMOM x 12 mins (building) Conditioning 1 min Burpee Box Jump Over 24/20 1 min Wall ball 20/14 2 min BBJO 2 min WB 3 min BBJO 3 min WB Compound 30 15 min EMOM 1- 15/20 sit ups 2- 30 second plank 3- 15 KB swing

1/8/2017

Strength Test #1 Every 1:30 perform 3 Push Press for 6 sets -Score if heaviest successful set of 3- Conditioning 10 min AMRAP 15 Pull up 15 Push Press 95/65 30 Double Under Compound 30 5 rounds 1 min row for calories 1 min walking lunge 1 min rest

1/5/2018

No Classes Today Open gym from 10am-3pm Please use caution driving in if you choose to!

1/4/2018

UPDATE ALL classes cancelled today… if you’d like a home WOD look below! 10 rounds 5 burpee 10 sit up 15 air squat Stay safe everyone!

1/3/18

12.3 18 min AMRAP 15 Box Jump 24/20 12 Shoulder to overhead 115/75 9 Toes to bar

1/2/2018

Strength 2 Hang Squat Clean EMOM x 8 min -Start moderate and build- Conditioning 12 min AMRAP 10 Hang Power Clean 135/95 20 Air Squat 30 Double Under Compound 30 15 min EMOM 1.. 20 sit ups 2.. 15/12 Cal row 3.. 10 Suicide Sprint

12/22/2015

Strength 3×3 Deadlift @ 85% *touch and go* Conditioning For time: 50 shoulder to Overhead 155/105 *every time you break, 5 burpees* 12 min cap

12/21/2015

Strength Find 1RM Overhead Squat Conditioning 3 Rounds 10 Overhead Squat 115/75 10 Hang Power Clean 115/75 40 Double Under *10 min cap*

1/22/2015

  Barbell Work 5 Power Clean EMOM x 5 min 3 Power Clean EMOMx 5 min 2 Power Clean EMOM x 5 min *Heaviest that technique allows, go up in weight each 5 min segment* Conditioning For time: 50 KB swing 70/53 40 GHD Sit up 30 Burpee Box Jump Over 24/20