*So we can prepare for the burpee-a-thon, the only class offered today will be at 9:30am. “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box Read More …

You didn’t think just because we’re doing burpees that we’re not doing a hero WOD did you?!  We will still be having a class Saturday morning at 9:30am, come ready to kill it!  After the class we will begin prepping Read More …

For time: 200 med ball overhead walking lunges @ 20/14 *Penalty for lowering the ball for the overhead position is 20 mountain climbers, alternating.

Team WOD! 5 Rounds of: 1 Minute deadhang pullups 1 Minute weighted push-ups 45/25 *Completed in teams of 2, 1 partner completes as many pull-ups as possible while other partner holds their chin above the bar.  Only reps counted are Read More …

For time: Ascending and descending ladder of: 5 Hang squat snatch @ 75/55 10 Pistols, alternating 15 Toes-to-bar 20 Push-ups 25 Thrusters @ 75/55

5-5-3-3-1-1-1 Front squat

“Helen” meets “Karen” 3 Rounds for time: 400 Meter run 21 Kettlebell swings @ 55/35 12 Pull-ups 50 Wall ball @ 20/14

“JT” 21-15-9 Handstand push-ups Ring dips Push-ups  

HAPPY BIRTHDAY AMANDA! *Come in and see what we’ve got planned for Ms. Amanda!

“Nicole” 20 minute AMRAP 400 meter run As many pull-ups as possible without letting go of the bar. *Score is total number of pull-ups.