Saturday (2018JUNE30) – TeamWOD

***9:30AM Class Only on 4 July (Independence Day). All other classes are cancelled. Normal schedule resumes on 5 July.***    WOD: Partner WOD!! 30min AMRAP 10cal Row 10 Pushups 10 Medicine Ball Cleans 20/14# Alt. Rounds (That means Sprint your rounds...

Friday (2018JUNE29) – WOD

Strength: 10min EMOM Alt: Standing see-saw DB press, non-working arm held up, 5 reps per arm (2102) DB Chinese row, 5 reps (2112)   WOD: 4 Rounds 400m Run* 12 Power Cleans 135/95# *The Run must be completed in under 1:45 for it to count. Scale distance if...

Tuesday (2018JUNE26) – WOD

Strength: RNT Split Squat w/elevated front foot (4-6″) w/KBs in Front Rack, 4x8 (per leg) @ 3121 Tempo   WOD: AMRAP in 12min 12cal Row 6 Deadlift...