For Time: 800m. run 21 Backsquat @135/95 600m. run 21 Backsquat @135/95 400m. run 21 Backsquat @135/95 200m. run 21 Backsquat @135/95  

12 Minute AMRAP: 3 Power cleans @165/115 3 Shoulder to Overhead @165/115 20 Wall balls  

one class tomorrow at 10am! “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 as needed. Start and finish with a mile run. If you’ve got a twenty Read More …

One class at 10am! What are you doing this Saturday? Looking for a way to honor and support our veterans, do a meaningful and intense WOD, and build your community at the same time? If so, then please join us Read More …

Overhead Squat 1-1-1-1-1-1-1

“Seven Deadly Sins” For Time: 10 Chest to bar pull-ups 20 Toes to bar 30 Dead lifts @185/135 100 Double unders 30 Box jumps @24/20 20 Burpees 10 Cleans (full or power) @185/135

15 Minute AMRAP: 15 Wall Balls 20/14 12 Kettlebell Swings 53/35 15 Sumo Deadlift High Pulls 53/35    

Complete as many reps as possible in 8 minutes of: 115-lb. shoulder presses Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 205-lb. hang power cleans Each time Read More …

“G.I. Jane” For Time: 100 Burpee Pull Ups

“Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with a 20 pound medicine ball 25 Handstand push-ups Run 400 meters with a 20 Read More …