WOD

9AM Focus Mobility GO WOD 10 AM HERO WOD“SEVERIN”Who: U.S. Army Sgt. 1st Class Severin W. Summers III, 43, died Aug. 2, 2009, in Afghanistan... Read More

Conditioning “Dawn Wall” AMRAP 15: 20 Mntn Climbers 8 Power Cleans (155/105) 20 Mntn Climbers 8 Bar-hop Burpees Scale load accordingly: 135/95, 115/85, 95/65 Mobility... Read More

WOD Every 4 Mins for 20Min 10 BB kang squats (75/55) 10 V-ups 10 BB Bent-over Rows (75/55) 10 Sec Superman Hold The load should... Read More

CONDITIONING5 Rnds5 DB Burpee Step Up (24/20)15 Wall Ball (20/14)30 DU (50 singles) Core 3 x 30sec Alternating T- Plank rotation (straight arm) (Rest 30... Read More

Oly Technique 8 EMOM 2 Snatch Balance + 1 OHS Start with pvc, training bar or empty BB Snatch Positioning Work Spend about 15:00 Min... Read More

Strict Press 1RM Try to finish this in 15mins CONDITIONING 21-15-9 KB Goblet Squats (53/35) Pushups Immediately into: 21-15-9 KB Swing (53/35) Situps Immediately into:... Read More

OPEN GYM 10AM – 12PM FREE INTRO CLASS 11:30AM

9AM FocusOLY Strength Every 2min (12 Min) 1 (3 position) Snatch + 1 Snatch (start @ 50%) Positioning: 3 sec pause @ Knee – @... Read More

1 RM Deadlift Establish 1 RM Deadlift Goal: 20 Min or less Durability (Unilateral) 3 Sets 7 DB/KB Single arm floor Press (Ea Arm) 7... Read More

Barbell + Aerobic Conditioning Every 5 Min for 20min 10 Front Rack Lunges (95/65) 8 Front Squats 6 Push Press 4 Pwr Cleans 15/12 Cal... Read More