WOD

Pic: Coach Showing off his levitation skills!     Strength Hang Power Snatch 3-3-3-3-3 Metcon: “Santora“ Three rounds for reps of: 155 pound Squat cleans, 1 minute... Read More

  Pic: Kelley set up for a Clean!   Strength Power Clean 3-3-3-3-3 Metcon: 10, cost 9, story 8,7,6,5,4,3,2,1 KB Swings 53/35 Goblet Squats 53/35... Read More

  Pic: Andrew on Prowler!   Metcon: 400 M (Buy In) 21-15-9 Deadlift 225/155 Box Jump 24″/20″ 400 M Run After each Round!  

  Pic: Aseel on Front Squats during Hammer N Chisel 2011   Strength Split Jerk 1-1-1-1-1 Metcon: “Fran” 21-15-9 Thrusters 95/65 Pull Ups  

   Strength Bench Press 4-4-4-4-4 Metcon: AMRAP in 7 Mins Max Reps Shoulder to Overhead 135/95 Every time the bar comes below rack position; 100m Sprint... Read More

  Pic: Bernadette on Squat/Clean   Metcon: AMRAP in 3 Min 3 Power Snatch 135/95 6 Burpee’s 9 Box Jumps 24″/20″ Rest 1 Min 5... Read More

  Pic: Matt P pushing the prowler!   Strength Back Squat 1-1-1-1-1 Metcon: AMRAP in 12 Mins 400 M Run 5 Deadlifts 315/225  

  Pic: Kentrail after taclking the prowler!   Strength Push Press 1-1-1-1-1 Metcon: 15-12-9-6-3 Power Clean 135/95 Knees 2 Elbows  

    Pic: Rodney on Thrusters!   Metcon: For Time: 800 M Run 15 SDLHP 115/75 30 WallBall 20/14 45 Puhs Ups (strict) 30 WallBall... Read More

  Pic: Blake on Deads   Strength Deadlift 2-2-2-2-2 Metcon: 21-15-9 Back Squat 155/105 KB Swings 53/35