WOD

Back squat hold + lil bitty 4 rounds 1 back squat-hold the bottom (5 sec) 1 back sqt with 15-20 lil bounces 1 back squat... Read More

12/29/17 Power Clean +Hang Clean + Jerk @65% @70 @75% @80-85 %x4 Buy i: Metcon (AMRAP – Reps) EMOM 6 mins Even:buy in of  5... Read More

12/28/17] Metcon (Time) 5 rounds 5 bmups (Mod:ch2bar or pull ups) 10 Pull ups 15 Burpees 20 sit ups 25 air squats 30 push ups... Read More

FIGHT GONE BAD Squat clean 4×2 (After each set of two: Deadlift 8 reps ) 4×2 (heavier each time) Fight Gone Bad (3 Rounds for... Read More

CLOSED

MERRRY CHRISTMAS!

Push Press + Front Squat  (work up to one heavy set) 3 Push Press + 1 Front  Squat TOP GUN  (Time) For Time 20 Thrusters... Read More

Metcon (Time) Buy In: 30 DB Lunges (45/25) 200 m run rest 30 400 m run rest 1 min 200 m run rest 30 sec... Read More