6 Rounds For Time: 1 Complex 20 Double unders *complex = 1 Deadlift, 2 hang cleans, 3 push press, 4 front squat, bar cannot be put down mid complex or you must start over. RX = 50% of bodyweight, RX+= Read More …

We are now offering a fall On- Ramp Special! The On-Ramp is $150 ($140 for military). This rate includes your first month of unlimited classes. You won’t know when this special will disappear so make sure you get in here. Read More …

6 Minute AMRAP: 5 Overhead squat @75/55 20 Sit-ups rest 1 minute 5 Minute AMRAP: Burpee Box jumps

Lurong Challenge WOD 4 For Time: 50 Thrusters 50 Toes to Bar *10 minutes time cap ** There are 3 levels available, if you are doing the challenge please review the movement standards on the lurong site

5 rounds: 10 Hand Release Push-Ups 20 lunges, alt 5 Shoulder to Overhead @135/95

21-15-9 Deadlift @ 155/115lb. Burpee pull-ups *complete 3 wall walks between rounds

“Wood” 5 Rounds for time of: Run 400 meters 10 Burpee box jumps, 24″ box 95 pound Sumo-deadlift high-pull, 10 reps 95 pound Thruster, 10 reps Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned Read More …

“Sally”………

All for time: Buy in with 50 medicine ball cleans, Then… 4 Rounds of: 3 Deadlifts @ 225/155 lb. 6 Pull-ups 12 Ring push-ups

“Grace” For time: 30 Clean and Jerks 135/95 *Compare to March 27, 2013