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WOD Push Press: 5-4-3-2-1-1-1.

WOD 5 Minute AMRAP: 5 Dead lifts 225/155, 20 Mountain climbers. Also core work!

WOD “Murph” 1 Mile run, 100 Pull-ups, 200 Push-ups, 300 Air squats, 1 Mile run, With a 20 lb vest. Attention: First, with Memorial day tomorrow, this is where we remember the men and women in the US armed forces who gave their lives for our country.   We will only be holding classes at … Read more

WOD In teams of 2 or 3 complete the fallowing: Randy 75 Snatches 75/55, Tommy V 21 Thrusters 115/75, 12 Rope climbs, 15 Thrusters 115/73, 9 Rope climbs, 9 Thrusters 115/75, 6 Rope climbs. ,

WOD 4 Rounds for time: 21 Wall balls 20/14, 18 Pull-ups, 15 Kettlebell swings 53/35, 12 Handstand push-ups. CFL Test 6.

WOD For time: 400 Meter Run, 100 Double-Unders, 400 Meter Run, 75 Double-Unders, 400 Meter Run, 50 Double-Unders, 400 Meter Run, 25 Double-Unders. Every time you break on the Double-Unders = 18 Sit-ups.

WOD 5 Rounds for time: 10 Burpees over the box 24/20, 5 Power snatches 135/95.

WOD Strength: 4 Sets of 7 Front Squats followed by 13 Back Squats. Set #1 @50% of 1RM Front Squat, Set #2 @ 55%, Set #3 @ 60%, Set #4 @ 65%. Perform the Front Squats, rack the weight, then perform the Back Squats.  

WOD 4 Rounds for max reps: 1 Minute Dumbbell Snatch 70/50, 1 Minute 20 Meter sprints, 1 Minute Push Press 75/55, 1 Minute Row for Calories, 1 Minute Break. Mobility Wod Monday!!  What should your squat look like?

WOD Pick Your WOD: WOD #1: 50-40-30-20-10 reps of, Kettlebell swings 53/35 and box jumps 24/20; or WOD#2: Partner mile sled pull.