WOD

Skill:Split Jerk Technique Metcon:6 Minute AMRAP Max Effort Squat Clean and Jerk (165/110) Strength:4 Rounds10 Barbell Roll Outs60′ Ft. Plate Pinch Farmer Carries (ahap)

Teams of 2 For Time: 10 Rounds 10 Dumbbell Snatch (alt) (50/35) 6 Lateral Burpees Over Dumbbell *Partner Holds Handstand* 10 Rounds 8 Slam Balls... Read More

MetCon:Every Minute On The Minute x 1650 Double Unders15 Sumo Deadlift High Pulls (95/65) *Unbroken* 20 Wallballs (20/14) *Unbroken* 5 Bar Muscle-ups (Scale BMU: Burpee... Read More

Open Gym5:30 AM-7:00 AM9:30 AM-10:30 AM3:30 PM-6:30 PM Join us for our bootcamp style class, HUSTLE @ 6 pm! Free for all members and non... Read More

Strength/Oly:Every 3:00 x 6 (building)Snatch Pull + Hang Power Snatch (bk) 1+1+1 *Drop and reset each “rep” Strength Accessory:Elevated Split Squat *Kettlebell Front Rack 5... Read More

MetCon:CrossFit Games 18.1-ish 10 Rounds For Time 8 Toes to Bar10 Dumbbell Hang Clean & Jerk (50/35) (5 each side) 14 Calorie Row/Ski/AAB (20:00 Time... Read More

Strength Prep Back Squat 10-8-5 Superset w/ Deadbugs 10-10-10 Strength:Every 3:00Back Squat5 x 5 (Build to heavy 5) MetCon:6 Minute AMRAP 30/20 Calorie Assault Bike30... Read More

MetCon:5 Rounds20 Russian Kettlebell Swings20 Reverse Goblet Lunges (alt.)30 Abmat Situps

MetCon:Teams of 2 10 Rounds (alternating) Partner 1 3:00 AMRAP: 3 Power Clean (135/95) 6 Hand Release Pushups 9 Air Squats *Pick up where you... Read More

Strength Prep: 10-8-5 Back Squatsuperset w/ 10 Banded Lateral Step (each side) Strength:Every 3 Minutes x 6Back Squat 4 x 5 (Build)1 x 3 (Build)1... Read More