Warm Up Coaches Warm Up   Strength Power Snatches 2/1 90% WOD EMOM 12 ODD: 2 Rep Max Effort Power Snatch EVEN: 16 Pistol

Warm Up Coaches Warm Up   Strength Power Cleans 2/1 90% WOD 15 -12-9 Power Clean 155/225 RX 3-2-1 Legless Rope Climb

Warm Up Coaches Warm Up   Workout Of the Day: Hero Wod Wednesday “Alexander Lopez” 1 mile run 3 Rounds for Time 40 Burpees 30 Kettlebell Swings (55/35 lb) 20 Box Jumps (24/20 in) 10 [...]

Warm Up Coaches Warm Up   Strength Strict Presses 2/2 90% Workout of the Day: 5 min AMRAP : 2 Rounds: 5 Strict Press 80/115 10 HSPU 15 BF Sit-ups 100 Double-unders Time remaining then [...]

Warm Up Coaches Warm Up   Strength OHS 2/2 90% Workout of the Day: 21 Overhead Squats (95/65 lb) 42 Pull-Ups 15 Overhead Squats (95/65 lb) 30 Pull-Ups 9 Overhead Squats (95/65 lb) 18 Pull-Up [...]

Warm Up Coaches Warm Up Join us for our Annual Holiday Bash tonight 8pm until ?Who knows! Message us for location details and wear your best Red and White Attire for our Winter Wonderland theme [...]

Warm Up Coaches Warm Up Strength Bench Press 2/2 90% WOD AMRAP 18 min: 18 Bench 75/115 15HRPU 200 meter Run

Warm Up Coaches Warm Up Strength Olympic Snatches 2/1 90% WOD Open 17.3 Throwback 3 rounds of: 6 chest-to-bar pull-ups 6 Olympic/Full snatches (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 Olympic snatches (135/95) [...]

Warm Up Coaches Warm Up Workout of the Day: Tribute Wod “Captain Gina Dixon” 4 Rounds for Time 100 foot Plate Overhead Walking Lunges (45/35 lb) 30 Box Jumps (24/20 in) 20 Wall Ball Shots [...]

Warm Up Coaches Warm Up Strength Push Jerks 2/1 90% WOD A. at the 0:00: 30 Snatches for time, 135/95 B. at the 6:00: 30 Clean and Jerks for time, 135/95 C. at the 12:00: [...]