Skill: Sled Pulls/Drags and Rope Climbs MetCon: (Partner Vs. Partner) Hang Power Clean and Jerks (95/65) Tire Flips DU/SU (1:2) Burpees *One Partner Works while the other runs 400m as timer. Accumulate max reps while partner runs.Read more

STRENGTH: (24 Min) Squat Snatch 3-3 @ 60 % 2-2-2 @ 70% 1-1-1-1 @ 80%+ *Work on technique over load *When Complete utilize remainder of time to complete 5×10 band pull apart + 5×5 Sotts Press MetCon: 7 Min AMRAP 9-15-21 Back Squat (135/95) Strict Pull Up/Ring Rows *with remainder of time max effort KB Snatch= scoreRead more

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 break on squat cleans, athlete must complete 4 wall walks (sub 4 sprawls + 4 Push Press (95/65))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 as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 135/95 10 Burpees Over the Barbell *Rest 2 Minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (135/95) 20 Pull Ups Rest 2 Minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 box jump-overs (24/20) 30 WB (20/14) *With remainder of time in class we encourage you to stick around and work on mobility or a skill 🙂Read more