10 Rounds for Time: 7 Toes to bar 7 Shoulder to OH @95/65 7 Chest to bar pull-ups  

Sunday FREE WODs are back for the month of January! There will be one WOD starting at 9AM and ending at 10:15AM. Bring a friend! Expect anything. Prepare for everything. Sunday WODs Every Sunday in January 0900-1015. Your greatness awaits! Read More …

“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training Officer Timothy Quinn Brenton, 39, of Read More …

20 Goblet Front rack lunges 5 Full Snatch 20 Goblet front rack lunges 10 Jerks 20 Goblet Front rack lunges 15 Cleans 20 Goblet Front rack Lunges 20 Clusters *Declare your own weight for the barbell movements.  Goblet lunge weight Read More …

Death By: Front Squat 135/95 rest 2 minutes Death By: Pull Ups

15 Minute AMRAP: 8 Push Press 115/75 12 Toes To Bar 16 Back Squats 115/75

4 Rounds for Time of: Run 800 meters 50 wall-ball shots, 20/14lb. ball to 10′ *scaling by number of rounds, the intent is to have this WOD last approx. 30 minutes or less.

5 Rounds of: 1 minute of deadlifts 1 minute of push-ups *Declare your own weight for the deadlifts.

Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene Read More …

20 Minute AMRAP: 16 Hang cleans 95/65 16 Front Squats 95/65 16 Pull-ups 16 Toes to bar