Month: November 2019

3 rounds for time of: 40/30 Assault Bike Calories Row, 800 m Run, 400 m 20 Burpees

3 Rounds:1 Minute Wallballs (20/14)1 Minute Single Arm Dumbbell Snatches (50/35)1 Minute Box Jumps (24/20)1 Minute Single Arm Dumbbell Clean and Jerks […]

ONE WOD ONLY 9 AM!! ALL other classes cancelled. Thanksgiving Partner Throw-Down For Time: (w/ a partner) 10 Sumo Deadlift High-pulls 1.5 […]

AMRAP’s AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Cal Row Rest 3 min AMRAP […]

Bench Press 4×6 at 65% Bench Press 4×5 at 70% Bench Press 4×4 at 75% Asst: 10 pause banded high row (5 […]

Lifting: 15 minutes to establish a 3 RM Front Squat WOD: 3 rounds for time of: 20/17 Assault Bike Calories 20 Thrusters, […]

4 rounds for time of: Dumbbell Farmers Carry, 50/35 lbs, 150 ft 20 Dumbbell Deadlifts, 50/35 lbs 15 Pull-ups Scaled Version- 4 […]

Back Squat 4×8 at 65% Back Squat 4×6 at 70% Back Squat 4×4 at 75% Accessory: 3 sets of: 10 seated pause […]

Hey guys and gals, it’s that time of year again. With the holidays upon us I’d like to get everyone the holiday […]

Running Intervals: Run 1600m x1 -rest 1:1 Run 800m x2 -rest 1:1 Run 400m x4 -rest 1:1 Run 200m x6 -rest 1:1 […]