Warm Up: CC Game SS: Strict Weighted Pull Up 3×3 Heavy then… 2xME Strict Unweighted WOD:  “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for...Read More

Thigh Day Friday!! Strength: 15 min to establish a heavy “Shankle Complex” for the day 3 Pulls from the hang with shrug 1 Hang squat clean 2 Split Jerks WOD: AMRAP 16 200m Run 10 Deadlifts 155/115 200m Run 10 Back Squats 155/115Read More

Warm Up:  500m jog jag crawl down and back 10 alt single leg deadlift 10 BB Good Morning back squats Foam Roll yo’ Sh*t! Strength: 4×5 Romanian DL  WOD: 3RNFT 20 GHD Sit Up 10 Strict Ring Dips 20 Hip Extensions 10 Super Slow Push Up (5sec down 5 sec up)Read More

Warm Up: Dynamic CC Banded Stretch/ mobilize Strength: 5×3  1 1/4 Front Squat work to a heavy but not maximal triple  WOD: 7RFT 20 Cal row (yes guys and girls do the same) 6 Clean and Jerk *Rest 1:1Read More

  Warm up: CC SS:/ Establish a max  1 power snatch + 1 squat snatch touch and go WOD:/ 3Rounds Amrap 4 5 Power snatch 115/85 6 Box jump 24/20 7 Handstand push-up *rest 1min each round  Read More

WU: 30 Cal Sprint on Rower 10 hang to active Couch Stretch 10 BB Thruster/ warm up to working weight  Read More

Partner Wod For Time 50 deadlifts (135/95 pounds) 50 kettlebell  american swings (53/35 pounds) 50 push-ups 50 power cleans (135/95 pounds) 50 pull-ups 50 kettlebell swings 50 box jumps (24”) 50 knees-to-elbows 50 double-unders  Read More

Everybody was kung-fu fighting!!!!! hiyyyyyyy yaaaaa!!!! Fiday   SS: 15 Min to establish a 3RM Squat clean *Does not have to be touch and go*   WOD: Affiliate cup wod Revisited PAMRAP 11   10 T2B-Bar Hang 10 Handstand Push up- Handstand Hold 10 Front Squat- Front Rack hold (155/125) 10 Synchro Burpees   *Reps...Read More

Thursday   SS: Establish a 1RM Split Jerk From Rack/Blocks   WOD: For Total Time  5x400m Sprint *rest 1 min each Round*Read More

Sarge and Nate Drop the mic and walk away like a boss! Wednesday   Warm Up: Coaches Choice Dynamic Barbell Burgener Warm up/set up for workout  WOD: For Time 1 mile Run 40 OHS (95/65) 60 Ab-Mat Sit Ups 120 Double Unders   ACC: 3 Max effort plank hold  Read More