• Thursday June 8, 2017

    Pool Day! (Meet at the Pool) 2 Rounds Max Reps 1 Minute Pool Muscle Ups 2 Minutes Shallow End Sprints 3 Minutes Burpees 4 Minutes Swim Don't forget to bring a towel *Before you participate in today's WOD, make sure to be properly hydrated 24 hours prior to … Read More...

    Jun
    21

    Friday June 22, 2018

    30RFT
    5 Medball Cleans
    4 Chest to Bar Pull-ups
    3 Burpee Box Jumps

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    19

    Wednesday June 20, 2018

    Swim Day!

    20 Min AMRAP
    Swim 5 Laps
    20 Burpees
    20 KBS 24kg/16kg
    20 Hollow Rockers

    Please do not leave any weights/mats at the pool at the end of class

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    18

    Tuesday June 19, 2018

    5RFT
    400m Run
    12 Clean & Jerks 135/95

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    17

    Monday June 18, 2018

    Front Squats
    5×8 @ 65-70%

    12 Min AMRAP
    30 Double Unders
    15 Right Arm OH Lunge 50/35
    15 Left Arm OH Lunge

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    15

    Friday June 15, 2018

    800m Run
    20 Burpees Over Bar
    10 Cleans 135/95
    800m Run
    15 Burpees Over Bar
    15 Cleans
    800m Run
    10 Burpees Over Bar
    20 Cleans

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    13

    Thursday June 14, 2018

    15 Mins to work on Handstand Walk

    15 Min AMRAP
    1000m Row
    100 Wallballs
    Max TTB in time remaining

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    12

    Wednesday June 13, 2018

    Build to a Heavy Split Jerk

    Core:
    5 Rounds
    20 V-UPS
    20 Back Extension/Superman

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    11

    Tuesday June 12, 2018

    Pool Day! 🏊🏼‍♂️☀️

    20 Min AMRAP
    Swim 4 Laps
    20 Push-ups
    20 Medball Cleans
    20 OH Walking Lunges (with Medball)

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    10

    Monday June 11, 2018

    Deadlifts
    5×5

    For Time:
    1 Mile Medball Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Jun
    07

    Friday June 8, 2018

    Partner Up

    Accumulate 500 Reps combined from the following movements:

    Cleans 135/95
    Pull-ups
    Box jumps
    1 Arm OH Lunges 50/35
    Wallballs
    Medball Sit-up passes

    *must complete a minimum of 50 Reps of each movement

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to