Dan Broughton

Strength: 6 complexes of 1 power snatch, 1 hang squat snatch, 2 overhead squats WOD: 4 RFT200m run10 Burpee Box Jump Overs 24″/20″15 Thrusters 95/65 Due to Veterans’ Day, there will only be a 9:30am class on Monday, November 11th

HERO WOD: Gunny: For Time1 mile weighted run50 Push Ups (with or without vest)50 Sit Ups1 Mile Weighted Run50 Push Ups (with/without)50 sit ups1 Mile Weighted Run Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May… Read more »

PARTNER WOD: Teams of 3:2 RFT200m run (together)90 Power Snatch 95/65 or 75/55200m run (together)90 Box Jump Overs 24/20200m run (together)90 Thrusters 95/65 or 75/55

Open 20.4 For time:30 box jumps, 24 / 2015 clean and jerks, 95 / 6530 box jumps, 24 / 2015 clean and jerks, 135 / 8530 box jumps, 24 /2010 clean and jerks, 185 / 11530 single-leg squats10 clean and… Read more »

Strength: 4×4 Overhead Squat 3 second negative, 3 second pause WOD: For time:5 wall walks10 DB Push Press 40/2515 DB Front Squats 40/2530 DB Deadlifts 40/2515 DB Front Squats 40/2510 DB Push Press 40/255 Wall Walks There will be no… Read more »

Skill: 4 Sets of:15 Weighted Ab Matt Sit Ups (25lb/15lb) into max strict HSPU.Rest 2:00 between sets WOD: AMRAP 108 Single Arm DB Hang C&J 50/35 (right arm)8 Single Arm DB Hang C&J 50/35 (left arm)12 TTB200m run Announcement: The… Read more »

Strength: Every 2 minutes for 6 rounds:1 Hang Power Snatch2 Power Snatch3 Overhead Squats WOD: 3RFT10 Front Squat 95/6515/12 Cal Row20 Wall Ball Announcement: There will be no 6pm or 7pm classes this Thursday, October 31st due to Halloween

Strength: 6×2 Push Jerk WOD: AMRAP 128 Shoulder-to-Overhead 155/10510 Box Jump 24/208 Deadlifts 155/10510 Bar Facing Burpees Announcement: There will be no 6pm or 7pm classes this Thursday, October 31st due to Halloween

Join us for open gym from 10am – noon

Partner WOD: Teams of 2 30 min AMRAP27/18 Cal Bike (Row backup)21 Med ball squat cleans15 Pull Ups100m farmer carry (together) Optional Core – Accumulate 5 minutes planks in as little sets as possible