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Okay guys. 5 Rounds this time. We’re building the engine. Let’s be as fast as we can and stay consistent. Let’s do it. Part A... Read More

10 Minute Stations 3 Minute Rest Station 1 10 Calorie Row 10 Burpees Over the Rower Station 2 250 Meter Ski 12 Wall Balls 14/10... Read More

Part A 3 Rounds 5 PVC Pass throughs (shoulder dislocates) 5 PVC OHS 10 Alt single arm Russian KB Swings 44/26 3 Inch Worms Part... Read More

We worked the push press/push jerk complex Monday and then got the feel of cycling the push jerk in the wod. You guys really did... Read More

Rope climbs! Your coach will go over technique and scaling options Part A 2 Rounds 400 Meter Run 6 Rotating Push-ups 4 DB hang clean... Read More

8AM Open Gym 9AM Weightlifting Back to Snatches this week including some positional work Part A 3 Rounds :20 Seconds with barbell in each postion... Read More

This Sunday is a chipper that focuses on back and biceps. This is a classic bodybuilding split. My preferred split is more of a push/pull... Read More

Part A 3 Rounds 10/8 Cal Assault Bike 10 Russian Kettlebell Swings 6 Goblet Tall Knee to Standing Part B Back Rack Split Squat 4... Read More

12 Minute Stations 3 Minute Rest Station 1 15/12 Cal Assault Bike 5 Single DB Push Press Per side 35/25 10 Alt Renegade Row 35/25... Read More

Shoutout to the SHRED people who made it in yesterday. Fun day and great workout. Nice job! Alright, let’s start the week off with a... Read More