Thursday (2020SEP24)- WOD

Focus:  10 Min EMOM 3 Sh. Press 2 Push Jerk   WOD:  12 min AMRAP 50 Double Unders 200 Meter Run 25 Push Jerk 115/75   Accessory 3x10 banded skull...

Wednesday (2020SEP23)- WOD

Focus:  APRE3 Back Squat 50% of 3RM x 10 75% of 3RM x 6 100% of 3RM x ME Adjusted Wt. x ME   WOD:   12-9-6-3 DB Hang Squat Cleans 50/35 Handstand Push Up Lateral Burpees Over DB   Accessory 2x10 Alt banded pull downs superset 20 banded hamstring...

Tuesday (2020SEP22)- WOD

Focus:  Snatch Balance 1-1-1-1-1-1-1   WOD:   2 Rounds 30 Wall Balls 20/14 30 Hang power Snatch 95/65 15 Chest to bar   Finisher: Echo Bike 4 rounds max cal 15 sec on 45 sec...

Monday (2020SEP21)- WOD

Focus:  Rowing Drills 15 Arm Only Strokes 15 Arm and Hips 15 Quarter Slide  10 SLOW Full Strokes 5 Hard Strokes x 2   WOD:  3RFT 5 Box Get Overs 48/40″ + 750m row 1 min rest 4 Box Get Overs 48/40″ + 500m row 1 min rest 3 Box Get Overs 48/40″ +...

Saturday (2020SEP19)- WOD

Beers and Burpees event benefits the Dream on 3 Charity organization and the Changing Lives Together Foundation. Both of these organizations’ missions focus on special needs kids and kids with life altering medical situations here in the Charlotte area. If you...