1.23.2020Deadlift (4x5 75%)Metcon (Time)3 RFT 10 ring rows - level feet down rx, level feet up on box, rx+ 12 SDLHP 75/55 (rx+) 95/65 400 [...]

1.22.2020EMOMsnatch skill work (front clock #3 is emom clock) 40% of snatch 6 min emom 1 snatch pull, 1 power snatch, 1 Overhead Squat, 1 [...]

1.21.2020Push Jerk (4x5 70-75%)Metcon (AMRAP - Rounds and Reps)18 min amrap 8 hang power cleans 95/65 (rx+) 135/95 6 push jerk 4 front squat 12 [...]

1.20.2020MetconMLK DREAM WOD (AMRAP - Rounds and Reps)15 Min Amrap 4 D eck squats 35/26 (+53/35) 39 R ussian KB Swings 4 E mom burpees [...]

1.19.2020Accessory Work3 x 10 Cuban press Band lat pulls w/stick Band pull aparts Prone barbell press behind neck (laying face down) 3 x 50 Calf raise [...]

1.17.2020WeightliftingBack Squat (3 x 8 at 65% 1RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP  10 Power Snatch 75/55 (+95/65) 8 Overhead Squats 8 push [...]

1.17.2020Metcon (AMRAP - Rounds)36 min emom 1,2,3,4,5,6 for 6 rounds 1. bike 10/8 calories (rx+) 12/10 2. 12 burpees (rx+) 15 3. Row 10/8 calories [...]

1.16.2020Accessory WorkSeperate the Row and Bike with accessory work! You have an hour to complete everything. (Larger classes take turns rowning and biking as they [...]

1.15.2019Deadlift (3x8 65%)Metcon (AMRAP - Rounds and Reps)9 min amrap 12 front rack lunge 75/55 (rx+) 115/75 10 hollow rocks 8 front squats 6 V-Ups

1.14.2020Skill WorkJump Rope & Kettle Bell SkillsMetcon (AMRAP - Reps)4 min amrap, 4 min rest 1. 40 Double Unders, 200 m Run, Max KB Snatch [...]