Workout of the Day

July 4th

Do it individually or with a partner.  We open at 9 so, if you want to start then you can or you can come in later to start but we will be closing at 11am. Today: “7/4/1776” 7 rounds of:… Read more »

Friday, June 30th

Today: Stregnth: EMOM for 10 minutes: 3 strict press *stay at same weight METCON: 3 rounds of: 1 minute Goblet Squats(53,35) 1 minute KB Swings(53,35) 1 minute push ups rest 1 minute

Thursday, June 29th

Today: Daily Max: 3 position snatch 1 high hang snatch+1 hang snatch+ 1 snatch just below knee METCON: 12 minute AMRAP 5 right arm KB thrusters(53,35) 5 left arm KB thrusters (53,35) 30 sit ups 200 m run

Tuesday, June 27th

Next Tuesday, July 4th we will be open at 9 and close at 11.  You will have 2 hours to complete the WOD Today 2 second Pause squat 6×3 @60% of 1RM METCON: 15-12-9 Push Press (155,105) Burpees Pull-ups