Wednesday, August 1st
A. METCON: 10 Minute EMOM: Odd Minute: 15/12 Calorie Row Even Minute: 15 Burpees *Max score for today will be 10. You will have a...
Tuesday, July 31st
A. STRENGTH: 8 Minute EMOM: Hang Power Clean + Power Clean + Split Jerk Sets 1-2 – 65% Sets 3-4 – 68% Sets 5-6 – 71% Sets 7-8 – 74%...
Monday, July 30th
A. STRENGTH: Back Squat 9 Minute EMOM: (3 Rounds): Minute 1 – 5 Reps @ 75% Minute 2 – 3 Reps @ 80% Minute 3 – 1 Rep @ 85% B. METCON: ...
Saturday, July 28th
Join us today as we pay tribute to fallen Officer Diego Moreno who tragically lost his life last week. METCON: 7 Rounds for Time: 22 Wall...
Friday, July 27th
A. STRENGTH: Squat Clean On the Minute x 12 (3 Rounds): Minute 1: 3 Reps @ 70% Minute 2: 2 Reps @ 75% Minute 3: 1 Rep @ 80-86% ...
Thursday, July 26th
A. METCON: 15 Minute AMRAP: 16 Alternating Dumbbell Power Snatches (50/35) 14 Dumbbell Overhead Squats (50/35) (7 OHS/Side) 12 Toes to...
Wednesday, July 25th
A. GYMNASTICS WORK: 10 Minutes of Handstand Walk Practice *If Unable to HSW, Complete 1-2 Wall Walks per Minute for 10 Minutes B....
Tuesday, July 24th
A. METCON: In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes...
Monday, July 23rd
A. GYMNASTICS CONDITIONING: For Time (10 Minute Cap): 30 Chest to Bar Pull-Ups (FB - 20 Bar or Ring Muscle-Ups) On the Minute (Starting...
Saturday, July 21st
METCON: ???? Due to last Satuday's WOD dodgers (you know who you are) today's metcon will be a surprise! There will be some running...
