Workout of the Day

Hero WOD: Bert For time: 50 burpees 400m run 100 push ups 400m run 150 walking lunges 400m run 200 air squats 400m run 150 walking lunges 400m run 100 push ups 400m run 50 burpees Background: Dedicated to U.S. Marine… Read more »

EMOM 30 (teams of 2) Minute 1 – 300/250 Meter Row Minute 2 – 30 Wall Ball Shots Minute 3 – 25 Dumbbell Push Press 50/35 Minute 4 – 20/15 Calories of Assault Bike Minute 5 – 25 Hang Power… Read more »

Conditioning: For time: On the 0:00 1 Mile Run On the 10:00 3 Rounds of: 15 Hang Power Cleans 115/85 12 Bar Facing Burpees 9 Thrusters 115/85 On the 20:00 1 Mile Run For those that do not have a… Read more »

Skill day: HSPU Skill work ~ 10-15 minutes For those with HSPU, complete one max set of HSPU, then E2MOM for 10 minutes complete 40 % of max reps. Conditioning: AMRAP 123 Strict-Handstand Push-Ups (deficit for those that are efficient)6… Read more »

Strength – Back Squat – 3×4 @ 110% of 10RM 2×10 @ 80% of 10RM Strength – we’re going to lift heavier before dropping and hitting our volume today. Conditioning: For Time: 50-40-30-20-10 Wall Balls 20/14 Ab mat sit ups… Read more »

Gymnastic Strength – 3 supersets of 60% of max pull ups & Ring Rows to form failure Rest 2 minutes Strength – we don’t want you to fail your pull ups, but we will utilize the horizontal pulling on the… Read more »

Strength – Strict Press – Build to a heavy triple in 15 minutes Strength – with a running clock we’re going to find a heavy triple for the day. If complete well before the 15′ mark, drop 10% and complete… Read more »

Come and join us for open gym from 1000-1200!

Partner WOD: For time: teams of 2 800 m partner medball run 20/14 50 DB thrusters 50/35 50 DB hang power cleans 400 m partner medball run 30 DB thrusters 30 DB hang power cleans 200 m partner medball run… Read more »

Strength: Front Squat – 5/4/3/2/1 at 70%, 75%, 80%, 85%, 90% 1RM Front Squats – weight should be something that we have a few extra reps in the tank on each set, so lets limit rest to under 2 minutes…. Read more »