3 min Bent Knee Hang AMRAP 9 3 MU 3 Clean and Jerks 185/125 (70% max C&J) Rest 9 mins AMRAP 9 10 Cal Row 10 HSPU Rest 9 mins AMRAP 9 50 DU 7 Hitch Rep Back Squat from the ground 115/75 (40% max C&J)Read More

3 mins bent knee hang! EMOM 10 (start at 40% and increase 5 times) Squat Snatch Hang Squat Snatch OHS Squat Snatch EMOM 20 15 Wallball on ODD minutes Magic #+1 BFB on EVENRead More

5 mins of planks! EMOM 10 (as fast as possible) 5 Double Wallball 5 burpees EMOM to failure 15 KBS on Odd mins Death by Thrusters on EVEN 95/65 (start at 5 reps)Read More

5 mins planks! AMRAP 9 15 Cal Row 10 Power cleans @ 95/65 15 Cal Row 8 Power cleans @ 115/75 15 Cal Row 6 Power cleans @ 135/95 15 Cal Row 4 Power cleans @ 155/105 15 Cal row ME power cleans @ 185/125 Rest 13 minutes AMRAP 9 10 HSPU 10 Alt DB...Read More

5 mins planks! EMOM 40 (@ 70%ME C&J) Alternate between: 5 Back Squats Mins: 1,5,9,13,17,21,25,29,33,37 3 Jerks Mins: 2,6,10,14,18,22,26,30,34,38 5 Deadlifts Mins: 3,7,11,15,19,23,27,31,35,39 3 Hang Cleans Mins: 4,8,12,16,20,24,28,32,36,40Read More

5 mins planks. EMOM 6 2 shuttle sprints ME wallball Rest 3 mins AMRAP 6 10 Medball Sit Ups 10 Box Jumps Rest 10 mins 3 rounds of: AMRAP 3 10 Snatch 75/45 30 DU Rest 2 minsRead More

A. 5 mins planks B. EMOM 10 (attempt complex unbroken) 1 squat clean into 3 hitch rep front squats 1 Push Press 1 Push Jerk 1 Full Clean and Jerk from floor C. AMRAP :25 ME Bar Facing Burpees! -1 rep = Magic Number -Then- EMOM 20 9 deadlift 135/95 on ODD Magic Number BFB...Read More

Classes today will be at 12:00 and 4:00. Open Gym is 8-12 and 2-4. Please plan on at LEAST an hour to complete this WOD. Try to not have your workout bleed into a class. See you there! 12 Days of Thanksgiving! 12 Wallball 11 Push Ups 10 KBS 9 T2B 8 Med Ball Cleans...Read More

We will be CLOSED on Thursday for Thanksgiving. We will be open again on Friday with a short schedule. Open Gym 8-12, Class at 12, OG 2-4, Class at 4. Cleans! 40%/5 High Hang Squat 50%/5 High Hang Squat 60%/5 High Hang Squat (70%/1)x8 Full Squat Clean (focus on speed) AMRAP 17 10 Snatch 75/45...Read More

Snatches! 40%/5 High Hang Squat 50%/4 Hang Squat 60%/3 Ghost Power (60%-90/1)X10 Ghost Full Squat AMRAP 7 5 STOH 135/95 15 KBS 70/45 30 Lateral Bar Hops Rest 3 AMRAP 7 6 Power Cleans 135/95 8 Pull Ups 10 T2BRead More