Hey guys the shirts are in if you pre-ordered we have have em here for ya and for those of you that haven’t pre-ordered but do want one we have some left so hurry and come get one.  Bring your Read More …

15 minute AMRAP 10 burpees 20 walking lunges with 45lb plate 30 double unders Rain or shine 🙂  

For time: 1 Pood Kettlebell Clean – 30 each arm 20 Box Jumps, 24″ 10 Wall Ball Shots, 20 lb. ball 20 Box Jumps, 24″ 1 Pood Kettlebell Clean – 30 each arm Rest 1 minute 1 Pood Kettlebell Clean Read More …

Pre WOD skill work: 4×3 Squat clean WOD: Suicide Runs 1st minute: 10 meter sprint Every minute you add at 1o meter length Add a length until you can’t make  all the required sprints in the alotted minute. 🙂 Emrich, Read More …

Rest Enjoy that sunshine today! Do something active. Thanks Adneil for dropping in on Friday!

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the Pull-ups, Push-ups and Squats however you see fit.  If you have body armor, wear it.  

Pre-WOD: Turkish get up 3-3-3 8 Rounds for time: 4 Deadlift @ 250 16 Toes-to-Bar

WOD: 50 Ring dips 50 Double unders 50 Wall balls 50 Double unders 50 Goblet squats 50 Double unders 50 Burpees

For Time 100 Reps  Hang Power Clean 95/65 Penalty (every time you let go of the bar): 200 m run    

5 Rounds: Max Bench Press @ body weight Max Pull-ups -This WOD is not for time and there is no designated rest period between rounds.