6:00 PM KB CLASS A. 6 RDS – TGU L/R – 10 2-H SWINGS B. 6 RDS – 6 GOBLET SQUATS – 10 M LEOPARD CRAWLRead more

Fitness: A.) 5 OH plate squat @ 10lbs or up 8 min. EMOM – no misses ***focus on mobility***   B.) 5 rounds 10 sandbag squats 20 Russian swings (1.5/1) 60 single unders or 1 lap Jog. Performance: A.) Power snatch + 2 OHS 8 min. EMOM – no misses B.) 5 rounds 10 goblet squat (1.5/1) 20 American swings (1.5/1) 30 DU Competitor: A.) Snatch pull+PS+ 2 OHS 8 min. EMOM – no misses B.) 5 rounds 10 1-arm OHS (2/1.5) 20 KB or DB snatch (10L/10R) 30 DU C.) Pyramid Front squats 5-4-3-2-3-4-5    Read more

All Classes will be the WOD for dogs Work out!   Donations Appreciated.  This is a free class. Long live those who make other’s lives better.Read more

6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT – 10 PUSHUPS B. 5 RDS – 5 R/L THRUSTER – 5 PULL-UPS C. 3 X 1 MIN. HOLLOW ROCKRead more

Fitness: A.) EMOM 12 min 1st min – 10 sandbag squats 2nd min – 10 sit-ups B.) 3 rounds 10 deadlift (barbell, DB, or KB) 10 push press (DB) Performance: A.) 1 rep max clean & jerk 20 min time cap Stop after 3 misses at the same weight B.) “Grace” 30 clean and jerks for time (135/95) Competitor: A.) 1 rep max clean & jerk 20 min time cap Stop after 3 misses at the same weight B.) “Grace” 30 clean and jerks for time (135/95) C.) EMOM 10 min 1-3 muscle ups D.) 3×10 strict T2B   -Results to Comments!    Read more