WOD

  Pic: Brain W. Great set up on Sumo Deadlift. Strength Press 3-3-3 Metcon: AMRAP in 12 Mins 5 Hang Power Snatch 115/75 10 Burpees... Read More

  Pic: LJ giving the Prowler Hell! Metcon: “Helen” 3 Rounds 400 M Run 21 KB Swings 53/35 12 Pull Ups Skill: 50 ABMAT Situps

  Pic: Cameron on OHS!   Strength Sumo Deadlift 2-2-2-2 Metcon: For Time: 3 Power Clean 185/115 50 Double Unders 3 Power Clean 40 Double... Read More

  Pic: Lydia on KB Swings!   Metcon: “Nancy” 5 Rounds 400 M Run 15 OHS 95/65  

Strength Dead Lift 1-1-1-1-1 Metcon: 3 Rounds 30 Wall Ball 20/14 30 Box Jumps 24″/20″  

Skill: L-Sit Holds 30 sec X 4 Metcon: 21-15-9 Man Makers 35/25 Pullups

Metcon: ACO – Lactate Buffering WOD 2 min running clock perform a 200m sprint then:  AMRAP with remaining time on clock, salve Deadlift 135/95 1... Read More

Picture: 6:00am class woing WORK! Strength OHS 2-2-2-2-2 Metcon: Ladder 10-1, ailment 9-2, 8-3….. Dead lift 185/135 Ring Dips Extra Special Friday BUY OUT!

Chris Spealler…..NEVER GIVE UP!! Skill: 50 GHD Sit-ups Metcon: 400M Run 21-15-9 Power Clean & Jerk 135/95 Bar Facing Burpee’s 400M Run

Picture: Don’t forget to pickup a WOD book, only a few are left. Strength Push Press 3-3-3-3-3 Metcon: 3 Rounds 15 Renegade Rows 55/35 30... Read More