Friends and Family Day! Fit/Perform: A.) 2 rounds w/partner 20 DL (with DB or KB) 1 lap run(together) 20 sandbag or slamball over the shoulder 1 lap run 20 wallballs 1 lap run 20 DB snatch 1 lap run 20 burpees Compete: See Whiteboard.  Read More

Fitness: A.) Back Squats – 9×7 B.) For time: 500 Single Unders EMOM 3 GI Jane Perform: A.) Back Squats – 9×10 B.) For time: 250 DU EMOM 3 GI Jane Compete: A.) Back Squats – 10×10 * try to add 5-10lbs from last week B.) For time: 500 DU EMOM 2-3 muscle ups A1.)...Read More

Fitness: A.) KB/DB Snatch – 4×3 (3L/3R) B.) 8 rounds 200 M run/250 row 10 KB Swings (1.5/1) Rest 30 Sec Perform: A.) Snatch – 4×1 @ 80% B.) 8 rounds 200 M run/250 row 5 Hang Power Snatch (115/65) Rest 30 Sec Compete: A.) Snatch – 4×1 @ 80% Drop sets – 3×3 –...Read More

Fitness: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press, DB or KB 10 Step ups 24/20 15 sit-ups 20 cal row Performance: A.) Back squats – 3×2 @ 80% B.) 20 min AMRAP 5 strict press (85/55) 10 Box Jump 24/20 15 T2B 20 cal row Competitor: A.) Back...Read More

  WOD: RX and Sport A. RDL’s 5×5 B. AFAP 20 Back Squats (55%-65%) 30 push ups (hand release) 40 KB Swings (1.5/1) 20 STO (Same Wt as BS) –Post results to comments!  Read More

WOD: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 20/14 500m Row or 400m run 20 Russian KB Swings 2/1.5 Sport: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 25/20 500m Row or 400m run 20 American KB Swings  (2/1.5)Read More

WOD: A Back Squats 5×3 @70% B. 15-12-9 Goblet Squat 45/35lb plate T2B Push-ups Sport: A. Back Squats 5×3 @ 70% B. 15-12-9 Double KB OHS 1.5/1 Strict T2B HR Push up –Results to comments!Read More

  WOD: A. Snatch 6×2 @70% B. Helen (Compare here) 3 rounds for time. 400m run 21 KB swings. (1.5/1)  Sport=(American swings) 12 pull ups.  Sport=C2BRead More

WOD: A RDL’s 6×5 B. 4  Rounds 20 T@B 20 walking lunges 400m Run Sport: A RDL’s 6×5 B. 4 rounds 20 T2B 20 weighted walking lunges (1.5/1, 45# OH, etc) 400m RunRead More

All Levels: A.) make up Lift or Skill work Kettlebell: B.) 7 rounds 7 Double KB Push Press 7 Pull-ups (strict) 7 Burpees Perform: B.) 7 rounds 7 STO (135/95) 7 Pull-ups (Chest to bar) 7 Burpees Compete: B.) 7 rounds 7 STO (155/105) 7 C2B 7 Burpees   Compete:Read More