7.14.18

WODStrength
Push Jerk
2, 2, 2, 2, 2, 2, 2, 2

July 4th - Free Friends and Family Workout!

Join us Wednesday - July 4th @ 9am as we celebrate Independence Day!

This will be a Free Friends and Family WOD and open to anyone! Various modifications will be available for athletes of all fitness levels.

This year's workout will be Partner WOD so be sure to bring a friend!  We will also continue our tradition of being outside for the workout weather permitting.

We hope you can join us to celebrate our nations independence!

6.9.18

WODAccessory
5 min EMOM
RX+: 2 Rope Climbs
RX: 1 Rope Climb
SC: Rope holds/1 Climb to 12’/3 Rope Pulls

Metcon
5 RFT
30 sec Accumulated Rig Hang
10 DB Push Press
100’ 2 DB Overhead Walk
20 Push-ups
RX+: 50/35
RX: 35/25
SC: 25/15

6.5.18

WOD
Strength
5 min EMOM
2 High Hang Squat Snatch @ 70% 1RM

Rest 2 mins

5 min EMOM
2 Hang Squat Snatch @ 75% 1RM

Rest 2 mins

5 min EMOM
2 Low Hang Squat Snatch @ 80% 1RM

Rest 2 mins

5 min EMOM
2 Squat Snatches @ 85% 1RM

5.10.18

WOD

Strength
Deadlift 5x5 @ 65-70%1RM
6th set, max effort @ 65% 1RM

Metcon
In 2 minutes, run 300m
Then
3 min AMRAP
Max Calorie Row
In 2 minutes, run 300m
Then
3 min AMRAP
Max Double-unders
Then
300m run for time