STRENGTH: (9 MIN) EMOM STRICT PRESS  6X2 @ 80% REST 2 MIN AND THEN… 1 X ME @ 70% MetCon: For Time 800 m row or run 40 squat cleans (95/65) 800 m row or run *If you started with row, end with run. If you started with run, end with row. *Every time you...Read More

STRENGTH: (12 Min) E2MOM Front Squat (13×1) 3 second pause squat 6×2 @ 85% across MetCon: For Time 18-12-6 DL (255/175) HRPU @ deficit @ 6 Minutes  For Time 40 KB Swings (53/35) 100 DU/300 SU 40 KB SwingsRead More

VETERANS DAY WOD: Three Wise Men Help us come celebrate Veterans Day. We will be hitting a WOD in honor of the men and women who protect our freedoms. All veterans are welcome to attend free of charge as we sweat together to raise awareness toward the obstacles our veterans face when returning from combat. “Jeremy” Complete...Read More

STRENGTH: (22 MINUTES) STRICT PRESS 6X4 @80% 1X ME @65% MetCon: For Time: 10-1 Thrusters (75/55) 1-10 Burpee Box Jump OversRead More

STRENGTH: (22 Minutes) Establish 10RM Back Squat MetCon: 3RFT 15 HPC (95/65) 15 Push Press (95/65) 30 sit ups 400 m run  Read More

STRENGTH: (20 Minutes to complete) Strict Pull Ups 8×5 Strict T2B 8×5 MetCon: (Partner WOD) 15 Minute AMRAP 5 Power Snatch (115/75) 20DU/20SU *One partner works while the other rests. Count total number of rounds.Read More

STRENGTH: (20 Minutes) Power Clean (work up to a heavy TnG double) 2 setsx5rep 3×3 5×2 MetCon: 4RFT 7 Front Squats (155/115) 7 HSPU 1 Farmer’s carry (53/35) *Farmer’s Carry to end of driveway and backRead More

STRENGTH:  (20 Minutes to Complete) Strict Press 6 x 3 @ 80% 1 X ME @ 60% MetCon: For Time 1000 m Row 30 KBS 30 Box Jumps 30 WB 30 DU/60 SU 30 Burpees * Team Relay. All members of each team must complete entire WOD. Once first team member is off of rower...Read More

STRENGTH: (12 minutes) Even Minute: 5 DL (275/185) Odd Minute: 12 HRPU MetCon: 8 min AMRAP 3-6-9-12 etc..Pull Ups 200 m SprintRead More

STRENGTH: (12 MIN) BACK SQUAT: E3MOM 4X2 @ 90% MetCon: For Time 35 Bear Complex (115/75)Read More