WOD EMOM For 21 Minutes (7 Sets): Rope Climbs x 1-2 RepsBack Squats x 6 Reps @ 50 %Hang Power Snatch x 3 Reps @ 60%Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Pineapple Pickers10 Revere Lunges Strength/Skill EMOM For 5 Minutes: 3 Cleans @ 75% Power or full WOD Complete the Following For Time: 200 Meter Farmer Carry 70/53800 Meter Run80 Double-UndersRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 10 Ring Rows5 Bottoms-up KB Press:20 Bar Hang Strength/Skill Complete 5 Sets: Unsupported Seated Barbell Press x 3 RepsSingle Arm DB Row x 4 Reps each arm WOD Complete 4 rounds for max reps: :30 Burpee Pull-Ups:30 Rest:30 Rowing for Calories:30 Rest:30 Ski For Calories:30 RestRead more

Warm-Up 2 Minute Row Then, 3 Sets: 10 Pineapple Pickers10 Box Step-Downs5 Bottoms Up KB Press Strength/Skill Front Squat 2-2-2-2-2-2 @23X1 WOD 10 Minute AMRAP: 16 Deadlifts 115/758 Front Rack Reverse Lunges4 Shoulder to OverheadRead more

Chili cook off is today at 2:00 PM and the address is on the whiteboard at the gym! WOD Teams of two, one person working at a time, alternate full rounds to complete 20 rounds for time: 5 Hang Power Cleans 115/755 Push Press 115/755 BurpeesRead more