EMOM for 10 Minutes @65/45 Odd minutes: 20 Front squats Even minutes: 20 Push Press

Complete 7 rounds: 3 Deadlifts 3 Power Cleans (touch and go) *Do not let go of the bar during the round. Count a penalty if you come off the bar. *Work up to the heaviest weight possible. *Rest as needed Read More …

We will be hosting the Pose running seminar put on by Peak Performance Physical Therapy on January 18, 2014.  The cost is $35. Many people speak highly of the minimalist approach to running but have never been taught proper form Read More …

For time: Run 400 Meters 21,15,9 Repetitions of: Kettlebell Swing @53/35 Pull-up Run 400 Meters 21,15,9 Repetitions of: Air squat Hand Release Push-up Run 400 Meters

Thanks to everyone who came out for the WOD/Potluck and sock exchange!  It was a fun day and we hope no one left hungry!

For Time: Buy in:200 Double Unders 5 Rounds For Time: 2 Deadlifts @275/185 5 Handstand Push Ups

10 Minutes to find new OHS max then… For time: 30 OHS @50% EMOM 30 flutter kicks, 2 count *Bring your wrist wraps!!!!

10 Rounds for Time: 15 Wall balls @20/14lb. to a 10′ target 3 Clean & Jerks @135/95lb. **Rx+ for this WOD will be 155/115lb.  Although there is a designated RX and RX+ weight, for this WOD we prefer to have Read More …

Team WOD: 5 Minute AMRAP: Push-ups 30 second rest… 5 Minute AMRAP: Air squats rest 2 minutes…then… 3 Rounds for time: 20 Shoulder to OH @ 95/65 Wheelbarrow 24′ 20 Partner air balls Wheelbarrow 24′ *This WOD will be scored Read More …