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We strive to help members achieve their fitness and life goals through functional movement.
FRIDAY - Halloween 10/31 - morning classes only and we are adding a 7am! (5:15am, 7:00am & 8:00am)
WOD - 3:00 AMRAP + 1:00 Rest x 5 RDS
8 Deadlifts (185/135)
15/12 Cal Row
30 DU
Post WOD Midline - 10 min cap
Accumulate 5:00 Plank
Every drop = :30 Wall sit
NEXT FRIDAY - Halloween 10/31 - we will only have morning classes. We will be adding a 7am too. Class times will be 5:15am , 7:00am & 8:00am (no evening)
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - OTM x 12 Sets
0:00-6:00 Sets 1-6 = 1 Snatch + 1 OHS
6:00-7:00 REST 1:00
7:00-13:00 Sets 7-12 = 1 Snatch
Build based off feel
Strength - Every 90s x 8 Sets
2 Hang Power Cleans
Build based off feel. Unbroken set
WOD - 5 RFT
15/12 Cal Row
12 Deadlifts (115/85)
9 Hang Power Clean
Body armor - Alt OTM X 12 mins (4 RDS)
12 DB Bench
10 DB Rows ea side
:20 side Plank ea
WOD - For Time
Buy in - 100 DU
7 Rounds
10 Pull Ups
8 Rev DB Goblet Lunges (50/35)
6 Lateral Burpees over DB
Buy Out - 100 DU
WOD - 3:00 on + 1:00 Rest x 5 RDS
12 KB Swings (53/36)
12 Box Jump Overs (24/20)
Max Cal Row
POST WOD - 5 Rounds
Double KB Holds
:20 Farmers Carry Hold
:20 Front Rack Hold
:20 Overhead Hold
1:00 Rest