Monday Blackjack
Body Armor On the 1:30 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex 1 Split Squat Complex: 7 Bottom Range Split...
Happy Birthday America
"07/04/1776" 7 rounds 4 per leg Pistol 17 Burpee 76 Dubs
Fight Gone Home
WOD: “Task Priority Fight Gone Bad” 3 Rounds: 30 Jumping Squats 30 Sumo Deadlift High Pulls Odd Object 30 Box Jumps / Step Ups 30...
Tighten Up Thursday
“Jelly Bellies” 3 Giant Sets: 9 Front Plank to Pushup Planks – Video 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks – Video...
Wednesday at the beach
“Long Beach” 1 Round: 160 Double Unders 800 Meter Run 40 Burpees 2 Rounds: 80 Double Unders 400 Meter Run 20 Burpees 3 Rounds: 40 Double...
Taking on Tuesday
Gymnastic Skill For Time: 100 Double Unders (2:1) or 150 Jumping Jacks 50′ Handstand Walk ( 7 Wall walks ) 75 Double Unders or 125...
Update on Mandatory Gym Closure
Unfortunately the Governor has mandated that we close down but fear not, we are taking to the web. We have sent an email explaining the...
Saturday in 60 seconds
WOD: “Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees On the...
Friday Shiny
WOD: “90 Shiny” 21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round Directly Into… 21-15-9: Front Squats (135/95) 50 Double...
Thursday Rockin and Rollin
Back Squat- 5 x 5 w/ :03 pause at the bottom Find a 1 RM back squat
