A. 12:00 AMRAP
15 Snatches @ 75 / 55 |
30 Double Unders
*one partner works at a time, one round at a time
Rest 10:00
B. 12:00 AMRAP
5 STO @ 115/75
10 DL @ 115/75
15 Box Jumps @ 24/20
*one partner works at a time, one round at a time
There is still time to join our team!
Check It Out
****No Open Gym after 5:30 pm this evening**** Ladies! Join us at 6:00 pm for WOD + WINE
A. 20:00 EMOM
Min 1 – 15 Ring Rows
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Nose to Wall HS Hold
Min 4 – 5-7 Deck Squats
B. 15:00 for quality
5 Muscle Cleans @ 135/95
5 Push Press @ 135/95
10 Ball Slams
10 Russian KBS
100 M Sled Drag (w/ partner)
***Whole Life Challenge Participants! Join us at 10:00 am tomorrow for our kick-off Seminar!
A. 16:00 EMOM
Min 1 – 3 Box Jumps @ 30 / 24
Min 2 – :30 L-Sit Hang / Hold
B. 15:00 AMRAP
50 Double Unders
25 Wall Balls @ 20/14
10 Burpees
*total rounds + reps recorded
If it doesn’t challenge you, it doesn’t change you.” -Fred Devito
The Whole Life Challenge begins Saturday!
{Join Our Team}
A. 5:00 EM0M
1 Hip Muscle Clean + 1 Hang Muscle Clean + 1 Muscle Clean + 1 Front Squat x4
then…
8:00 E:90 0:90
1 Hang Power Clean + 1 Power Clean + 1 Front Squat x5
then…
10:00 E202
1 Power Clean + 1 Squat Clean x5
B. 6:00 E202
Clean Pull x3x3 @ 90-100% w/ :05 descent
C. 10:00 E202
Back Rack Walking BB Lunges x5/leg x5 by feel
Ladies! Spend your Friday night with us! Come out for a women’s only WOD followed by a happy hour at the gym!
Bring a bottle & a small bite to share!
Sign Up Here!
A. 10:00 E202
TnG Hang Power Snatches x8x5
*by feel, sets must be unbroken
B. 5 Rounds
400 M Run
9 Shoulder to OVHD @ 135 / 95
7 Pull-ups
*Time Recorded
A. 16:00 E202
Front Squat w/ :01 Pause
5-5-3-3-1-1-1-1 build up by feel
B. 21 Hang Power Clean @ 95 / 65
9 TTB
18 Power Clean to OVHD @ 95 / 65
9 TTB
15 Squat Cleans @ 95/65
9 TTB
12 Clusters @ 95/65
9 TTB
*20:00 Cap
*Time Recorded
“The true secret of happiness lies in taking a genuine interest in all the details of daily life.” –William Morris
30:00 AMRAP
100 Wall Balls @ 20/14
100 Burpees
100 Pull-ups
*Two persons teams, only one partner works at a time, work can be split up in any fashion
*Total Rounds + reps recorded
Join us for our Free Community WOD at 10:00 am!
A. 20:00 EMOM
Min 1 – 2 Rope Climbs
Min 2 – 25 yd Unweighted Walking Lunge
Min 3 – :30 Hollow Hold
Min 4 – 2-3 L-Sit Pull-ups
B. 20:00 for Quality
200 M Row
100 M Run Shuttle Run
50 M Farmers Walk
*alternate each exercise with a partner
Enter to win a 13 Hours Prize Pack from Paramount Pictures today!
{Check It Out!}
A. 16:00 EMOM
Min 1 – 2 Pistols / leg
Min 2 – :30 Nose to Wall Handstand Hold
B. 20:00 AMRAP
10 DB Snatch @ 55/35 (total)
15 Burpees
20 Wall Balls @ 20/14
25 Russian KB Swings @ 24/16
30 Double Unders
*Total rounds + reps recorded
Join us Saturday at 10:00 am for our Free Community WOD!
Come Sweat!
A. 8:00 E202
1 Muscle Snatch + 1 Hang Muscle Snatch x4
B. 10:00 E202
1 Hang Power Snatch + 1 Power Snatch x5
C. 10:00 E202
1 Snatch Lift off + 1 Snatch x5
D. 10:00 E202
Deadlift x5x5 by feel
“From what we get, we can make a living; what we give, however, makes a life.” –Arthur Ashe
