WOD For time: 20 Strict press 95/65, 10 Bar muscle-ups, 20 Push press 115/75, 10 Chest to bar pull-ups, 20 Push jerks 135/95, 10 Strict pull-ups.

WOD 10 Rounds for time: 10 Lunges 45/35, 10 Burpee’s onto your plate, 10 Air squats.

WOD Bench: 5-5-5-5. We will also be going over proper use of the Crossover Symmetry System in the box. Attention:  Regarding the BBQ, if you are planning on coming please sign up on the Board and indicate if you are bringing an appetizer, drink, dessert, etc., as well as how many of you are attending!! … Read more

WOD Death by 10 meters and 6 toes to bar. First minute the athlete will perform 1 10 meter sprints and 6 toes to bar. Second minute the athlete will perform 2 10 meter sprints and 6 toes to bar. This will continue until the athlete does not get the required work done in the … Read more

WOD For time: 30 Calories Row, 30 Bar facing burpees, 30 Hang cleans 135/95.  

WOD For time: 400 Meter run, 12 Muscle-ups, 400 Meter run, 10 Muscle-ups, 400 Meter run, 8 Muscle ups. Every time an athlete comes off of the rings or pull-up bar they must run 200 meters.

WOD For time: 600 Meter row, then 3 Rounds of: 21 Thrusters 115/75, 21 Kettlebell swings 70/53. 18 Minute time cap.

WOD 12 Minute AMRAP: 15 Floor press 55/35, 30 Second Handstand hold on wall, 75 Foot Bear crawl.

WOD For time: 30 Deadlifts @ 315/215 or 70% 1 rm, 40 Long jumps 7ft/5ft. Attention:  We have several announcements!  First – nice job to everyone who came out for the Labor Day sled push Wod!  It sure looked tough!!!   Second – we are planning on having our 1 year Anniversary party BBQ on Saturday … Read more

WOD: In designated teams, you will complete a 30 minute AMRAP of: Sled push, Barbell Carry 135/95. Team members will alternate pushing a sled while other members carry the barbell (Dropping the barbell will result in a team sprint). Attention:  Please sign up on MindBody for tomorrow’s Wod so we can start planning teams! Thanks … Read more