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SCHEDULE ANNOUNCEMENT: I will be away twice in February. Everything will remain the same except there will be no SHRED on Sunday the 9th or... Read More

Alright, let’s hit this partner wod for Saturday. You can break up reps however you want but here’s the catch, while one partner is doing... Read More

  STRENGTH Superset 4 Rounds 8 DB Bulgarian Split Squats per leg-Same weight each set.  This should burn on the last reps 10 Barbell Strict... Read More

Back by popular demand . . .we have AMRAP style. 7 Minutes with one minute rest in between. Station 1 10/8 Cal Ski 10 Bench... Read More

STRENGTH Squat Clean Thruster 1/1/1/1/1 METCON “X-Wing” OPEN 30/24 Cal Assault Bike Buy In 10-8-6-4-2 Thrusters 135/95 Chest To Bar 30/24 Cal Row Cash out... Read More

STRENGTH Hang Power Clean 3/2/1/1/1 After warming up, start light and work up to a heavy single. METCON “There and Back Again” 50 Double Unders... Read More

STRENGTH Overhead Squat 3/3/3/3/3 METCON “Box Jellyfish” 14 Minute AMRAP 3 Overhead Squats (95/65) 3 Toes to Bar 3 Burpee Box Jump Overs 6,6,6 9,9,9... Read More

Part A 3 Rounds For Time 8-6-4-2 Strict Pull-Up Push Press 95/65 2 Minute Rest between Rounds on your own time Part B 5 Rounds... Read More

METCON “Wallflower” 6 Rounds 21 Wall Balls 20/14 15 Cal Row 9 Power Snatches 95/65 PERFORMANCE: 75/55 FITNESS: 65/35, 14/10

We have assault bike as part of our wod Friday. If there are more than 7 people in class, the coach will arrange to have... Read More