Workout of the Day

WOD: In Teams of 3 AMRAP 30: 4 Left arm Dumbbell Hang Clean and Jerks (50/35) 4 Right arm Hang Clean and Jerks (50/35) 10 Medicine Ball Squat Jumps (20/14) 12/8 Calorie Bike/row

Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row  

WOD; AMRAP 12 min 50′ KB waiter carry one hand, front rack other hand 50′ KB waiter carry/front rack (reverse) 9 Toes to Bar 12 air squats 15 ab mat sit ups THEN: EMOM 12 Minute 0-4: 1 hang power… Read more »

Skill Work: Muscle up progression work: Spend 20 minutes working on MU skill. Accumulate 20 strict false grip ring pull ups, 20 ring dips, and 30-60sec L-sit hold on ring WOD: AMRAP 11 min 12 Deadlift (155/105) 9 hang power… Read more »

Strength: 4×2 Elevator Squat (pause @ 1/4 squat, parallel, below parallel, 1/4 squat, top) WOD: Every 3 minutes for 18 minutes 6 burpee over the rower 250m row.

** The Open kicks off THIS Friday! If you haven’t signed up for our Friday Night Lights make sure to do that this week!  This is a great community event to participate in as well as be able to push… Read more »

Come on in between 10-noon for open gym!

WOD: Partner “Cindy” 20 rounds for time 5 pull ups 10 push ups 15 air squats each partner must complete one round at a time partner #2 rows while partner #1 completes 1 round, then switch

WOD: Open Workout 12.3 AMRAP 18 15 Box Jumps 24″/20″ 12 Push Press 115/95 9 Toes-to-Bar

Skill Work: 15 – 20 min HSPU skill work (handstand holds, HSPU negatives, HSPU kipping drills, etc.) WOD: Diane 21-15-9 Deadlift (225/155) HSPU