Every other minute, on the minute (EOMOM), for 14 minutes: 2 Overhead squat 4 Back squats 6 Front squats *The remainder of minute the athlete will complete air squats.  The score for the WOD is the lowest number of air Read More …

22 Minute AMRAP: 12 Jumping pull-ups (With hands overhead, bar height positioned at wrist) 12 Hand release push-ups 12 Plate OH lunges, in place with 45/35 lb. plate *This WOD can be completed as an individual or as a team. Read More …

Benchmark Day Today will be a benchmark WOD day. Choose any benchmark WOD to do, come in and get it done! Make sure you show up and have enough time to mobilize, warm up and complete your WOD so you Read More …

NO CLASSES TODAY, JANUARY 18, 2014 Our schedule for January 14, 2014: Pose running seminar with Peak Performance Physical Therapy from 10:00am – 1:00pm.  Cost is $35.00. Also, be sure to join us in supporting Thomas and Nick for the Read More …

17 Minute AMRAP: 10 Pistols, alt. 12 Step ups, alt. 30 Sit-ups *Every 2 minutes, do 5 burpees

15 Minute Ascending Ladder: 2 Snatch grip dead lift @90% of max snatch 2 Knees to elbows *Ascending by 2* **20 double unders buy out each round after K2E. ***There will be different levels for this workout. Level 1 = Read More …

20 Minute AMRAP: 15 Thrusters @45/35lb. 10 Squat thrust to tuck jump 5 Handstand push-up *Every 5 minutes: 100m run with 20/14lb. medball

For Time: 40 Hang cleans 75/55lbs 20 box jumps 24/20in. 18 wall balls 20/14lb 16 burpees 30 Hang cleans 14 box jumps 12 wall balls 10 burpees 20 hang cleans 8 box jumps 6 wall balls 4 burpees

3 Minute AMRAP: Burpee plate GTO @ 45/35 lb. rest 2 minutes, then: For Time: 21-15-9 Kettlebell swings @53/35 Ring dips

“Clovis” For time: Run 10 miles 150 Burpee pull-ups Partition the run and burpee pull-ups as needed. Post time to comments. Enlarge image U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, Read More …