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A.  Close Grip Floor Press: 10-8-6-4, adding weight each set. Rest :90 seconds – Build to a moderate set. Close Grip in between shoulder width B.  Five Rounds of: 2 Minutes Max Calories on the Rower or Assault Bike 100 Meter Farmer Carry (70/53) Rest :60 seconds *Score = total... read more →

A.  "Balls Out" In Thirty Four Minutes with a Partner Run 4 Miles Remaining time: Max Wallballs (20/14) *One person works. Split run as desired. (e.g. run intervals of  200/400 meters) L2: (14/10) L1: (10/8)

A.  Push Press: 1 Rep Max. Rest 2:00 minutes Beginner: 5 x 5, adding weight if form permits. B.  MetCon Set-up. Perform 3-6 reps of each movement testing weight choice C.  For Time 30-20-10 Dumbbell Renegade Rows (50/35) Alternating Dumbbell Push Press (50/35) Dumbbell Single Arm Walking Lunges (50/35) Double Unders *... read more →

A. Low Box Squat, Moderate Stance: 8 x 2 @65%, every :60 seconds 16 inch Box B. Sumo Deadlift: 4 x 3 @65%, every :60 seconds -Reset on each rep C. Squat Clean: Build to MetCon weight in 3-4 sets. Rest 60s D. "Icebreaker" As Many Rounds As Possible in... read more →

A. WOD prep: 2 Rounds of: 200 meter Row or Run 6 Toes to Bar 6 Burpees Rest :60 seconds between rounds B. 5 Rounds of: 15 Toes to Bar 12 Burpees 400 Meter Run Rest :60 seconds L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Minute Time... read more →

A. Touch n Go Conventional Deadlift: 5 Rep Max. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar) Beginner: 5 x 5, adding if form permits B. Power Snatch + Overhead Squat: Build to MetCon Weight in 3 sets. Rest :60 seconds C. "3" For Time: 30 Power Snatch (115/75)... read more →

A.  Pull Up Progressions Ring Rows, Barbell seated pullups, Jumping pullups, Banded Pullups * Spend 5-7 mins practiing all progressions B.  As Many Rounds as Possible in Six Minutes: 12 Hang Power Cleans (115/75) 9 Front Squats (115/75) 15 Hand Release Push-ups Rest 2:00 minutes As Many Rounds as Possible... read more →

Bring a Friend Day is today!  Invite your friends, neighbors, and coworkers to come sweat with us during any of our 3 class times today.  Water and snacks will be provided afterward.   In teams of 2 or 3 complete: A.  As Many Rounds as Possible in Twelve Minutes: 10... read more →

A.  Bench Press: 1 Rep Max. Rest 2:00 Minutes Beginner: 5-5-5-5-5, adding weight each set. Rest 2:00 Minutes Complete 20 Banded Pull-Aparts in-between sets B.  "Jones Bones" As Many Rounds as Possible in Twelve Minutes of: 10 Toes to Bar 10 Shoulder to Overhead (135/95) 200 meter Run Rx+:(155, 105) (21/18... read more →