ROOKIE A. Power Snatch 6-6-6-6 Rest 2 min B. 8 Rounds for time: 10 Push Ups 3 Power Snatch 10 Double Unders INTERMEDIATE A. Hang Power Snatch 3-3-3-3-3 Rest 2 min B. 15 Snatch 60kg/40kg (or 80%1RM) C. 10 Rounds for time: 10 Push Ups 1 Snatch 85%1RM 30 Double [...]

ROOKIE A. E2MOM for 12 min 5 Sumo Stance Deadlift B. 21-15-9-15-21 KB Swing Burpees Sit Ups INTERMEDIATE A. E2MOM for 12 min 1 Sumo Stance Deadlift B. 21-15-9-15-21 KB Swing 32/24kg Burpees to 6” Sit Ups ADVANCED Starting next week, Monday's will have our 'Advanced' programming displayed [...]

All Levels WOD A1. Push Press 2-2-2-1-1-1 No Rest A2. Thruster 2-2-2-1-1-1 Rest 3min B. 21-18-15-9 Thruster 40/25kg Pull Ups Beginners WOD A. Thruster 5-5-5 B. 21-18-15-9 Thruster Pull Ups Book your class

All Levels WOD A. 3 Rounds not for time 5 KB Snatch Left Arm 4 KB Turkish Get Up 5 KB Snatch Right Arm B. 5 Rounds for time: 10 Hang Power Cleans 60/40kg 10 Ring Dips Beginners WOD A. 3 Rounds not for time 5 KB Swing Left Arm [...]

All Levels WOD A. Weigh In, give time for members to weigh and measure themselves. B. 3 Rounds not for time: 10 Wall Runs 10 Pistols 3 Forward Rolls C. 6 Rounds for time 5 Toes to Bar 10 Push Ups 15 Calorie Row Beginners WOD A. Weigh In, give [...]

Test Day All Levels WOD A. Bulger 10 rounds for time of: Run, 150 m 7 Chest to Bar Pull Ups 7 Front Squats, 135 lbs 7 Handstand Push Ups Beginners WOD A. 10 rounds for time of: Run, 150 m 7 Pull Ups 7 Front Squats 7 Push Ups [...]

All Levels WOD A. 6min AMRAP 6 Wall Ball 20/14lb to 10/9ft 6 Burpees B. Deadlift 4-4-4-4 Rest 3min C. 6min AMRAP 6 Thrusters 40/25kg 6 Burpees over the bar Beginners WOD A. 6min AMRAP 6 Wall Ball 6 Burpees B. 6min AMRAP 6 Thrusters 6 Burpees over the bar [...]

All Levels WOD A1. Front Racked Alternating Reverse Lunges 14-12-10-10-10 Rest 30s A2. Pause Box Jumps (from squat) 14-12-10-10-10 Rest 1min B. For time: 300 Double Unders 100 DB Push Press 40/25kg 100 Box Jumps 100s L-Sit (teams of 2, one person working at a time, partition the reps as needed) [...]

All Levels WOD A1. Hang Squat Clean 2-2-2-2 No rest A2. Squat Clean 1-1-1-1 No rest A3 Split Jerk 1-1-1-1 Rest 2-3min B. AMRAP 10min 10 Ring Dips 10 KB Swings 32/24kg 10 Calorie Row Beginners WOD A. Hang Squat Clean 5-5-5-5 Rest 2-3min B. AMRAP 10min 10 Ring Dips [...]

All Levels WOD A. EMOM for 7 min 2 Snatch @ 80-85% B. FGB Style, 3 rounds of 60s each: OHD Squats 30/20kg Sit Ups Push Press 30/20kg Sumo Deadlift High Pull 30/20kg Burpees Rest Beginners WOD A. FGB Style, 3 rounds of 60s each: OHD Squats Sit Ups Push [...]