1) Bench Press -- 3x5 (80-85%) 2) Snatch Ladder in 8 Min do the following 25 Hang Snatch @ (65/35) then add weight to (95/55) 15 Hang Snatch @ (95/55) then add weight to (115/75) Max Reps in remaining time at (115/75) Read more »

1) Front Squat 3x5 (80-85%) 2) In 5 Minutes complete as many rounds as possible of 20 Hand Release Push Ups 10 KettleBell Swings @ (24kg/16kg) 3)Death By Shuttles: In min 1 complete 10 yard shuttle In min 2 complete 2 x 10 yard shuttles In min 3 complete 3 x 10 yard shuttles .... Read more »

1) Deadlifts 3x5 (80%) 2) Partner WOD "Nutts" In groups of 2, split and scale accordingly For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10' 200 Double-unders Run 400 meters with a 45lb plate Read more »

Happy 4th of July! No Scheduled Classes Today Read more »

1) TTB Snatch 3 working sets TTB Clean 3 Working sets 2) Partner WOD: 10 Rounds Each Partner does a 200m Run seperately Then Partner does 20KB Swings Other partner must remain in a plank or KB swings don't count Partners switch each round 3) 200m Farmer's Walk (32/23) Read more »

1) 3 rounds not for time 2 Rope Climbs (variations) 5 pistols each leg 2) 10 50m Sprints 60 sec rest 3) 2 rounds not for time 200msled pull 10 Janda sit ups Read more »