• 13SEP, 2017
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    WOD Thursday September 14, 2017

    Push Press 5 x 3 -Build to a 3RM push press with 5 working/heavy sets -then -15% for 2×3 -15min 14min AMRAP -8 Deadlift (245/165#) -16 DB Squat Snatch (alternating) (50/35#) -400m RUN Rx+ 275/185 S1 215/145 & 35/20# DB Mobility -Inch Worms + Cobra Stretch -Foam Roll Hamstrings & Back Core Cashout 3 Sets:

  • 10SEP, 2017
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    Closed Monday due to the Storm! Stay Safe Sacrifice.

  • 06SEP, 2017
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    WOD Thursday September 7, 2017

    WOD Thursday Weightlifting Snatch (1,1,1,1,1,1,1,1) 8×1 Hang Snatch (Squat) -all sets above 70% 1RM -increase weight with good form/lifts -15min Metcon Metcon (AMRAP – Rounds and Reps) 15min AMRAP -30 Goblet Squats (53/35#) -20 Cal Row -10 HSPU Rx+ 4/2” Deficit Mobility -Frog Pose -Light Post Stretch -Triceps stretch with  Band Core Cashout 3 Sets:

  • 05SEP, 2017
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    WOD Wednesday September 6, 2017

    Weightlifting Every 90 sec for 8 sets, complete: 3 Deadlifts -increase weight only with good form -start sets at 70% 1RM Every 2 min for 6 Rounds: -50 Double Unders -AMRAP Power Clean + Push Jerk Rx+ 155/105 Rx 135/95 S1 115/75 **Score is total C+J from all 6 rounds **Pick a weight so you

  • 04SEP, 2017
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    WOD Tuesday September 5.2017

    For Time: -200m Run before every round 14-12-10-8-6-4-2 -Toes-to-Bar 7-6-5-4-3-2-1 -Bar-Muscle-ups 21-18-15-12-9-6-3 -Overhead Walking Lunges (OHWL) (95/65#) Written out, as stated: -200m RUN -14 Toes-to-Bar -7 Bar Muscle-ups -21 OHWL -200m RUN -12 Toes-to-Bar -6 Bar Muscle-ups -18 OHWL -200m RUN -10 Toes-to-Bar -5 Bar Muscle-ups -15 OHWL etc. **Athletes should attempt Rx even with