Warm-Up 3 Sets: 125 Meter Row8 Reverse Snow Angels10 Box Step Ups WOD 0:00 – 10:00 Build to a Heavy Clean & Push Jerk (Clean may be power or full) 10:00-15:00 Buerpee Box Step-Overs x Max Reps 24/20″ @ 15:00 Run 400 Meters for Time Score = Weight, Burpee Reps, TimeRead More

Warm-Up 3 Sets: 5 High Hang Muscle Snatch – w/BB or PVC5 Front Squats3 Inchworms WOD 18 Minute AMRAP: 21 Calorie Row9 Hang Power Snatch 115/759 Burpees Over the Bar15 Front Squats 115/75Read More

WOD Complete the Following for Time: 30 Man makers 45/30800 Meter RunRead More

Warm-Up 3 Sets: 5-10 Push-Ups20 Shoulder Taps8 DB Row, Each Arm WOD EMOM for 21 Minutes (7 Sets): Minute 1: DB Floor Press x 10 Reps 50/35Minute 2: Strict Supine Pull-Ups x 5-7 Reps (added weight optional)Minute 3: Grasshoppers or Mountain Climbers x 20 Reps (1 rep = both legs)Read More

We’d like to thank everyone for their patience as we navigate these interesting times. Below are a few updates & reminders! We are still offering online classes in addition to our in-person classes. If you have yet to try these, you’re missing out! Go HERE to registerPlease remember to register for classes! We may not...Read More

Warm-Up 3 Sets: 10 Air Squats3 Inchworms5 Strict Shoulder Press, Each Arm Strength/Skill Back Squat 3-3-3-3-3 @ 75-80% WOD 8 Minute AMRAP: 10 Alternating Single Arm DB Ground-to-Overhead 50/3510 BurpeesRead More

Warm-Up :30 Single Unders:30 Alternaitng Leg Single Unders:30 Backwards Roataion Single Unders:30 of DB Practice, Parctice Tripples > 10:30 DU Test, Parctice Tripples > 10 (DU Scale Guide 0 = 30 Singles1-5 = 55-10 = 1010+ = RX) Then, 2 Sets: 10 Pineapple Pickers10 Air Squats WOD Complete 10 Rounds for Time: 15 KBS 53/3510...Read More

Warm-Up Complete 3 Sets: 125 Meter Row:15 Hollow Hold5 Dynamic Pigeon Strength/Skill Deadlifts 5-5-5-5-5 WOD 12 Minute AMRAP: Row 500 Meters20/15 Push-Ups25 Sit-UpsRead More

Warm-Up 3 Sets: 10 Reverse Snow Angels10 Power Jumps3 Inchworms WOD 15 Minute AMRAP: 5 Hang Power Clean to Overhead 135/955 Box Jumps or Step-Ups 24/205 Front Squats 135/95Read More

Warm-Up Tabatta Row WOD Complete the following for time: Row 1,500 MetersRun 1,200 MetersRead More