Featured WOD

  • 10417437_10153012808302667_2848194182506664956_n Thursday 05/28/15 - WOD: Endurance WOD Strength: Power Snatch: 75% 2×2 80% 4×1 Power Clean + Power Jerk 75% (of PC) 2×2+1 80% 4×1+1 Clean Pull 95% (of clean) x2x2 100% x2x2
  • 10417437_10153012808302667_2848194182506664956_n Wednesday 05/27/15 - WOD: AMRAP 7 Overhead presses 50 Reps at (135/95) 50 reps at (155/115) AMRAP at (185/135) rest 3 minutes AMRAP 7 of Front Sqauts 50 reps at (135/95) 50 reps at (155/115) AMRAP at (185/135) Rest 3 Minutes AMRAP 7 power cleans 50 reps at (135/95) 50 Reps at (155/115) AMRAP at (185/135)
  • Tuesday 05/27/15 - STRENGTH Clean & Jerk @75% (of cln) x 2+1 @80% 2 x 1+1 @85% 2 x 1+1 Clean Pull @ 95% (of cln) x 3 @ 100% x 3 @ 105% 3 x 2 Back Squat @ 70% 5 x 2 WOD: 100 Double Unders, followed by: 3 RFT: 15 Deads, 225/155 21 V- UPS… Read More
  • Wednesday 05/20/15 - WOD Min 1- 2 wall balls (20/14) Min 2 – 2 dead lift (185/125) Min 3 – 4 Wall Balls Min 4 – 4 Deadlift Min 5 – 6 Wall Balls Min 6 – 6 Dead Lift etc etc until failure   Strength – Cleans, Behind the Neck Push Jerk, Back Squat
  • Tuesday 05/19/2015 - WOD: AMRAP 8 -Shoulders to Over Head (115/85) *each time you break perform 50 double unders Rest 4 Minutes AMRAP 8 -Hang Power Cleans (205/145) *each time you break perform 30 air squats Strength: Power Snatch + Snatch Push Press + Overhead Squat @70% of Power Snatch     x 2+2+1 @75%   2 x… Read More
  • Monday 05/18/2015 - Skill: EMOM 12 Odd: 24 Handstand Shoulder Tap Even: 1 Rope Climb WOD: 3 Rounds for Time -25 Pull Ups -12 O.H.S. (155/95) RX + 6 O.H.S.   (205/155) Strength: Front Squat @ 85% 4×3 Snatch @75% x 3 @ 80%   4 x 2 Jerk  (hold split 3 sec.) @75% x 3 @80%  4… Read More
  • Tuesday 05/12/15 - Tuesday and Thursday Classes will now be 5:00 PM Barbell Strength and 5:45 PM Wod/skill. Because of this change today will be relatively harder workout than most Tuesdays, we will do a less intense WOD on Thursday. Strength: Power Snatch + Snatch Push Press + Over head squat @70% of P.S. 3+3+3 @75% 4×3+3+3 Power… Read More
  • Monday 04/11/15 - WOD:“Bode” 12 RFT 5 HSPU 11 Power Snatches (95/65) SKILL: C2B Butterfly + Locked out Handstand Hold STRENGTH: Clean @75% 3 x 3 @80%  2 x 2 Jerk Behind the Neck (hold split 3 sec) @75%  3 x 3 @80%  2 x 2 Back Squat @70% 5 x 2 Snatch Deadlift @100% (of snatch)  1… Read More