3.14.17

WOD

Metcon

Partner WOD

30 min AMRAP

20 Burpees

50 Push Press @ 75/55

750m row

3.13.17

WOD

Strength

10 min EMOM

3 Front Squats @ 70-75% 1RM

Metcon

10 min EMOM

O: 15 Wallballs @ 20/14

E: 40 Double-unders (Scale: 25 DUs or 2/1 singles)

1.13.17

WOD

Strength

10 min EMOM

2 Squat Snatches @ 75-80% 1RM

Metcon

4 RFT

5 Power Snatches @ 135/95 (RX+ 165/115)

15 T2B

30 Wallballs @ 20/14

1.31.17

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

WOD

Strength

10 min EMOM

2 Squat Cleans @ 80% 1RM

Metcon

“JT”

21-15-9

HSPU

Ring Dips

Push-ups

1.29.17

Don't forget about our new class schedule that started today!  

WOD

Metcon

Row 2k

Strength

10 min EMOM

5 Push Press @ 65-70% 1RM