Workout of the Day

Clean and Jerk – 5 doubles starting at 65% and building (squat or power) For Time: 16 min cap10 DB Man Makers 35/25 | 25/15 | 15/1020 Lateral Burpee over DB30 Front Rack DB Lunge 35/25 | 25/15 | 15/1040… Read more »

New Years Eve WOD: “12/31”30 Min Cap, teams of 2 31 Push Press 115/85 | 95/65 | 75/5531 Chest-To-Bar PU | PU | Assisted or ring row31 Snatches 115/85 | 95/65 | 75/5531 Med Ball Cleans 20/14 | 14/10 |… Read more »

***No 5am or 6am*** Turkish Get Up Skill Work ~ 15 minutes Turkish get up – we will work on efficiency and proper mechanics of the movement, and then build to a heavy for the day with the remainder of… Read more »

Closed, see you tomorrow for a return to normal schedule!

Closed! Merry Christmas!

Merry Christmas Eve! 0930 class ONLY! 0930 Only“12 Days of Christmas-Coach Pete Style”1 Rope Climb2 HSPU3 Thrusters 95/654 OHS 95/655 Power Cleans 95/656 TTB7 Back Squats 95/658 Box Jumps 24/209 Wall Balls 20/1410 Pull Ups11 Burpees1200 m row

Strict Press Waves: 3 sets5/3/1 at 65%/75%/85% of 5RM5/3/1 at 75%/85%/95% of 5RM5/3/1 at 85%/95%/105% of 5RM Strict Press – waves will be done in as little rest as possible, meaning the first wave I should perform my 5 reps,… Read more »

Hero WOD:Morrison –50-40-30-20-10 reps for time:wall balls (20/14)box jumps (24″/20″)KB Swings (53/35) Background: U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood,… Read more »

12 Days of Dumbbell ChristmasFor Time1 Dumbbell Turkish Get-Up 50/35 | 35/25 | 25/152 Strict Toes-to-Bar | Strict Hanging leg raise | Strict Knee Raise3 Burpees Over the Dumbbell4 Dumbbell Power Snatches (alternating) 50/35 | 35/25 | 25/155 DB Strict… Read more »

Clean and Jerk EMOM 102 Power Clean and Jerks at 70-75% 1RM 3RFT (15 min cap)20/16 Cal Row10 Cleans 165/115 | 135/95 | 95/6520 Bar Facing Burpees10 S2O 165/115 | 135/95 | 95/65 Workout – odd weight on the barbell… Read more »