Closed 4th of July. Enjoy the day with friends and family!
Closed 4th of July. Enjoy the day with friends and family!
Closed 4th of July. Enjoy the day with friends and family!
Saturday Community WOD Open to the Public!!! Metcon (Time) Teams of 2 4 Rounds for Time 300m Run 24 Power Cleans 155/105 24 Hand Release Pushups 24 Kettlebell Swings 70/53 24 Goblet Squats 70/53 24 Knees to Elbows 24 Box Jumps 24/20
HERO WOD FRIDAY Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
Thursday Skill + METCON Metcon (3 Rounds for reps) Skill: 3x800m Sprint Rest 1:1 *if it takes you 4:00 to run 800, rest 4:00 before beginning next 800 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 10:00 cap Lv 1: Pike Pushups Lv 2: Box HSPU Lv 3: L Sit Shoulder Press
Strength EMOM + METCON Strength (Weight) EMOM for 14: Odd: Hi-Hang Squat Snatch (at the hip crease) + Hang Squat Snatch (at the knee) Even: 10-15 Push-ups *record heaviest complex weight in Wodify Metcon (Time) FOR TIME: 25 Power Snatches 95/65 25 T2B 20 PS 20 T2B 15 PS 15 T2B 10 PS 10 T2B