WOD: Metcon (Time) HAPPY NEW YEAR 21 RDS 5 KB SWINGS 5 PULL UPS 5 BURPEES 5 WALL BALLS CHOOSE A WEIGHT SO TO BE ABLE TO DO ALL THE...

HAPPY NEW YEAR! MAY 2021 BE FULL OF JOY AND SUCCESS FOR ALL! WOD: Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking...

WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS...

WOD: Overhead Squat 6 SETS x 1 REP BUILDING TO A 1 RM MAX FOR THE DAY WOD: 400m Run (Time) Max Effort 400m Run5 X 400 M RUN 1:1 REST

wod: GINGERBREAD HOUSE (3 Rounds for time) 2 Rounds 10 Deadlifts (225/155) 12 Wall Balls (20/14) -rest 2 minutes 2 Rounds 8 Deadlifts...

GWOD: Strict Toes-To-Bar 5 SETS x 5 REPS THEN 1 SET OF MAX REPS WOD: Metcon (Time) 3 RDS 20 TOES TO BAR 15 HANDSTAND PUSH UPS 10...

WOD: IRON TRIATHLON (Time) 20, 19, 18, 17......3, 2, 1 For time: Deadlift 1.5xBW Bench Press 1xBW Squat Clean 0.75xBW Start with...

FREE CLASS WOD: Metcon (Time) 45 MINS 2RDS 1600 M RUN 50 PULL UPS 50 AIR SQUATS 50 PUSH UPS 1600 M RUN

MERRY CHRISTMAS TO YOU AND YOURS. WOD: Metcon (Time) MERRY CHRISTMASSSSSSS WOD 4 RDS 400M RUN 12 SNATCHES 25 DOUBLE UNDERS GPP - 45/35...

WOD: 12 Days of Christmas (35 min cap) (Time) The work out is performed like the Christmas song: complete each movement in ascending...

WOD: THE GRINCH (Time) IN TEAMS OF 2 5000 m ROW EVERY 3 MINS 1 RD OF CINDY *THE RESTING MEMBER WILL DO THE RD OF CINDY AND GET ON THE...

WOD: Luke (Time) For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45...

WOD: Metcon (Time) 20 RDS 4 SNATCHES 6 SITUPS 24 DOUBLE UNDERS GPP - 45/35 SINGLE UNDERS FITNESS - 65/55 DOUBLE UNDERS + SINGLE...

FREE CLASS WOD: Metcon (Time) 35 MIN CAP IN TEAMS OF 2 1000M RUN 100 BURPEES 100 LUNGES 100 PUSH UPS 100 SITUPS 100 LUNGES BOTH...

WOD: FRACTURED FRAN (Time) 5 RDS 9 THRUSTERS 9 PULL UPS GPP - 45/35 RING ROWS FITNESS - 65/55 BANDED PULL UPS RX - 95/65 PULL UPS

SLIPS 4 MINS AT EACH STATION WOD: Metcon (AMRAP - Rounds and Reps) 30 MIN EMOM MIN 1 - 20 SITUPS MIN 2 - 10 BARBELL CURLS MIN 3 - 15...

It’s been a year. Most of us expected these Covid restrictions to end in the spring, yet here we are faced with what is likely another...

SWOD: Overhead Squat 6 SETS OF 2 BUILDING TO A 2RM FOR THE DAY WOD: DEATH RUN (AMRAP - Rounds) 30 MIN EMOM 1 FENCE RUN EVERY MIN ON THE...

Gymnastics BAR MUSCLE UP TECHNIQUE IF YOU HAVE BAR MUSCLE UPS 10 MIN EMOM (1-2 REPS A MIN) WOD: Metcon (Time) 10 RDS 3 BAR MUSCLE UPS 6...

SWOD: Squat Clean Thruster BUILDING TO A 2RM FOR THE DAY COUPLE WEEKS AGO WE WORKED ON A 3RM 6 SETS OF 2 EVERY 2 MINS WOD: SCUBA DAVE...