• 05FEB, 2018
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    WOD 6 FEB 2018

    15:00 MIN to do: 4×10 Front Rack Lunge @135/95 20 Good Mornings after each set THEN 2 x 7:00 MIN AMRAP of: 12/10 Cal Row 14 Alt DB Snatch 14 DB OH Lunge @50/35 Rest 3:00 Between AMRAPs Mobility: Pigeon Hold 2:30 Each Leg

  • 04FEB, 2018
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    WOD 5 FEB 2018

    For 3 sets in 15:00 Alt. Between: Strict Press x 8 ~ 70% Strict HSPU Max Set (Scale 4 Wall Walks) THEN 15:00 AMRAP of: 10 Hang Power Clean 10 Toes To Bar 50 Double Unders @155/105 THEN Core Cash Out 3 sets not for time: 7 Glute Ham Raise 14 Hip Extensions 21 GHD

  • 02FEB, 2018
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    OPEN TO THE PUBLIC WORKOUT 0900

    OPEN TO THE PUBLIC WOD GRAB YOUR FAMILY AND FRIENDS AND LETS HAVE SOME FUN. Partner Wod: For Time: 100 WBS 20/14 100 Push Ups 100 KBS 53/35 100 Box Jumps 20″ 100 Sit Ups Swap Every 10 Reps  

  • 01FEB, 2018
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    HERO WOD FRIDAY 2 FEB 2018

    “Birchall” For Time: 100 Back Squats @ Body Weight Perform 5 burpees each minute starting at 0:00