Fitness: A.) Double KB FS – 4×8 B.) For time 40 cal row 40 WB sit-ups (20/14) 40 wallballs (20/14) 40 burpees Performance: A.) Back Squat 4×10 @ 65% or less   B.) For time 40 cal row 40 WB sit-ups (20/14) 40 wallballs (20/14) 40 burpee over WB Competitor: A.) Back Squat – 4×10 @ 65% or less   B.) For time 50 cal row 50 GHD or WB sit-ups (20/14) 50 wallballs (20/14) 50 burpee over WB C.) 10-15 min butterfly practice D.) Death by C2B – 10 min 1 C2B first min 2 C2B second min… Kipping is allowed, if you fail start over at 1 rep -Results to comments!Read more

Fitness: A.) KB strict press – 5×5 B.) For Time: 30 KB swings 15 pull-ups 24 KB swings 12 pull-up 20 KB swings 10 pull-ups Performance: A.) Strict press 5×5 @ medium weight no miss B.) 15-12-9 Power clean (135/95) Pull-ups   Competitor: A.) TNG push Jerks – 5×5 – Medium weight – no misses not a max out, from ground TNG – bounce off shoulders, rest at lockout if needed not in the rack position   B.) 7-6-5 Power clean (225/155) Muscle up C1.) DB Strict press 5×5 C2.) 5×10-15 GHD’s or 5 sets 1 min plank    Read more

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