July 1 2019
Welcome to a brand new week! July 4 - 10:30A Doors - 11:00 WOD 8RM Back Squat WOD "Open 11.1" 10 AMRAP 30 Double Unders 15 Power Snatches (75/55)
Jun 28 2019
Another Great Week! No Saturday Classes DB Warm Up Bench Press 7x1 (85-90%) WOD Teams of 2 1000m Row (Buy In)
- Then -
5 Rounds (Split Reps Evenly)
40 Sit Ups
30 WallBalls
20 Hang Power Cleans (135/95)
Jun 27 2019
Saturday - No Classes July 4th - 10:30AM Doors - 11AM WOD Start WOD 10 AMRAPS
10 BB Curls
5 BB Roll Outs
10 Strict Press (95/65)
10 HP Cleans (95/65)
-
10 Ring Rows
10 Box Jumps
10 Box Step Ups (50/35)
-
5 Muscle Ups (Banded if needed)
50 Bike Reps
100' Bear Crawl (or 50' HS Walk)
-
10 Halos
10 Around The Worlds
10 WindMills
Jun 26 2019
Hump Day! Barbell Warm Up 12 OTM - Alternating
- 10 Burpees
- 3 Power Snatches (Increasing) WOD 12 AMRAP
8 Squat Snatches (95/65)
8 Pull Ups
Jun 25 2019
Awesome Job yesterday! Thanks to everyone covering and helping out to make my vacation possible! Saturday - No Classes July 4th - 10:30AM Doors - 11AM WOD Start DB Warm Up Tabata Row Warm Up WOD 18 AMRAP
3 Wall Climbs
15 KBS (1.5/1p)
30 Double Unders (15 Attempts)
Jun 24 2019
Welcome to a brand new week! Dmac's on Vacation this week and next so there will be NO 11AM Classes 6/24-7/5 1RM Front Squat WOD
"The Chief" 3 Min - 5 Rounds 3 Power Cleans (135/95) 6 Push Ups 9 Air Squats - Rest 1 Min -

Jun 21 2019
It's been an awesome week! Rainy, Hot, Humid, Tough. We did a lot of new and cool things yesterday. They weren't easy but you gave it your best. Every challenge, every obstacle, makes you better. Better tomorrow. There will be no 11AM Classes for the next 2 weeks: 6/24-7/5 Due to Dmac taking a long needed vacation. The rest of the classes will be unchanged. 6RM Bench Press WOD Teams of 2
6 Rounds
200m Run (200m Each, Together)
10 Squat Clean Thrusters (135/95)(Singles

Jun 20 2019
Yesterday was BRUTAL. Just terrible. Hard, long, tough workout that was even worse bc of the heat. But you did it. You gave it all you had and you're coming back for more. Way to be. Today's workout is going to have several items we haven't done in a long time (or ever). Come with an open mind and be willing to learn and have some fun! Jump Warm Up WOD 12 AMRAPs
ME Ring Muscle Ups (Min 5)
10 Pistols (16 Side Squats)
10 Slow Candle Sticks
-
100' Farmers Carry (Hex B
Jun 19 2019
Half way through the week! DB Warm Up WOD 5 Rounds
50 Double Unders
20 Push Ups
10 OHS (95/65)
-
4 Rounds
10 Hang Power Snatches (95/65)
10 HSPU
10 Box Jumps
-
3 Rounds
30 Sit Ups
15 FR Lunges (95/65)
10 Ring Dips
Jun 18 2019
Awesome work on a hard set of squats yesterday! Barbell Warm Up Tabata Row 10 OTM
3R: 3 C&J
3R: 2 C&J
4R: 1 C&J
**Double Jump TAG Reps** WOD "Grace" 30 C&J (135/95)