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WOD For Time: 40/30 Calorie Bike, 30 Hang Cleans 135/95, 20 Bar Facing Burpees. Attention:  We will be having a 10 a.m. Wod on Saturday but there will be no Powerlifting at 8 a.m. 

WOD 5 Rounds On A 3 Minute Clock: Row 500 Meters, With Remaining Time Max Bar Muscle-ups. Rest 2 Minute Between Rounds. Tuesday Night Musings with Coach Manny. Re-evaluating Your Goals.  Hey my Helo peeps! Today you get to listen to my tiny voice in your head…. bwahaha!  Back at the beginning of the year … Read more

WOD AMRAP in 20 Minutes: 20 Wall Balls 30/20, 20 Box Jumps 24/20, 20 Russian Kettlebell Swings 70/53. Attention: No Olympic Lifting Class at 7:30 p.m. 

WOD 3 Rounds for Time: 10 Power Snatches 135/95, 100 Double-Unders. Each time you break the double-unders do 3 push-ups. 10 Minute Cap. Attention:  Congrats to Coach Kyle on his first boxing match on Saturday night – he made us proud! No Olympic Lifting class on Tuesday.  

WOD Teams of 3 3 Rounds for time: 30/20 Calorie Row, 30/20 Calorie Bike, 30 10′ Meter Sprints. 3 Minute Rest Between Rounds. Each member of the team will start at a different station for each round.  They will move to the next movement when the partner in front of them completes their cardio.  The … Read more

WOD AMRAP in 9 Minutes: 9 Front Squats 135/95, 7 Bar Facing Burpees, 5 Shoulder To Overhead 135/95. Rogue Qualifier Workout.

WOD TABATA: Row For Calories, Front Rack lunges 75/55, Hibberty Jibberty’s, Reverse Burpees.

WOD AMRAP in 20 Minutes: 1 Rope Climb, 1 Heavy Sandbag Clean, 1 15′ Handstand Walk. Reps go up by one each round. Tuesday Night Musings by Coach Stef.  Who is in your Tribe?  TRIBE – A social division in a traditional society consisting of families or communities linked by social, economic, religious or blood ties, … Read more

WOD Sumo Deadlift: 5-4-3-3-3-3. Attention: Ben is teaching the Snatch at the Olympic Lifting Class.  

WOD 3 Rounds: 8 Muscle-ups, 10 Right Arm Thrusters 50/35, 10 Left Arm Thrusters 50/35, 400 Meter Run. 15 Minute Cap.