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...

Friday (2020SEP18)- WOD

Focus:  Banded DB Dead lifts 4x6 building weight 5s down   WOD:   5 Rounds 15 Sumo DB Deadlift 50/35 12 Burpee lateral over DB   Accessory 3x 10 Sandbag Trunk Extensions 10 Heavy...

Thursday (2020SEP17)- WOD

Focus:  Squat Therapy 4 x 5 Tempo x3331 superset Z Press (seated kB press)  4 x 5 Tempo x 3s d, 3s up   WOD:  7 min AMRAP 21 Kb swing 24/16kg 14 Wall Balls 20/14# Rest 3 min 7min AMRAP 14 Kb Swing 7 Wall Balls 20/14#   Recovery:...

Wednesday (2020SEP16)- WOD

Focus: APRE3 Back Squat50% of 3RM x 1075% of 3RM x 6100% of 3RM x MEAdjusted Wt. x ME WOD:  For Time 10 min cap30/25 cal Ski Erg30 Burpee 30cal Bike Accessory3 Rounds20 TKEs20 Pulsing Spanish...

Tuesday (2020SEP15)- WOD

Focus: Snatch or cleanE2MOMx5 empty bar x10 50% x8 60% x6 70% x4 80% x 2WOD: Short Nancy3 rounds400m Run15 OH Squat 95/65# or FS*Sprint the 400m, Like actually Sprint Finisher:Dimmel Deads3 x...