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Monday Closed – Holiday Tuesday Buy in – 2 Rounds – 15 cal Row/Ski / 10 Inch Worm with Push-up / 10 Front to Back Press / 10 Face Pulls Mobility – Foam Roll Back + Lats A) Strict Press – 4 x 3 @ 70-80% Metcon – 15 min AMRAP 10/8 cal Row 10 […]

WODs for the week Sept 7th to 13th!!

Monday Buy in – EA Warm-up A) Push Press x 5 – Build to a heavy B) Push Jerk x 5 – Build to a heavy Metcon – 12 min AMRAP Burpee Cal Row 2,4,6,8,10….. 25 Double Unders after each row Tuesday Buy in – 2 Rounds – 50 Jumping Jacks / 20 90-90s / […]

WODs for the week Aug 31st to Sept 6th!!

Monday Buy in – EA warm up A) Back Squat – 4 x 5 @ 75-80% B) Shoulder Shockers 3 x 15 Metcon – Hanging Grace 30 Hang Clean and Jerk (135/95) Tuesday Buy in – A) Strict Press x 3 B) Strict Pull-up x 10 x 4 Metcon – for time 10 – 1 […]

WODs for the week Aug 24th to 30th!!

Monday Buy in – 2 rounds – 15 cal Row / 10 Reverse Samson Lunge / 6 Pause Cossack Squat / 10 Front Rack Rockers Mobility – Super Front Rack A) Front Squat – 4 x 5 @ 80-95% Metcon – 15 HR Push-ups 20 Weighted Sit-ups (plate) 25/20 cal Row/Ski rest 1 min x […]

WODs for the week Aug 17th to 23rd!!

Monday Buy in – 2 Rounds 15 Cal Row / 10 Push-ups / 10 Pass Throughs / 10 Bird Dog A1) KB Front Rack Step-ups x 6 /leg *alternating A2) BB Bent Over Row x 10 Rest 90 sec x 5 Metcon – 5 Rounds “Speed!!” 9 Thrusters 95/65 9 Burpees Over Rower 9/7 Cal […]

WODs for the week Aug 10th – 16th!!

Monday Closed Tuesday Buy in – 2 Rounds 40 Skips / 10 Front to Back Press / 10 Squat Jumps / 30 Sec HS Hold A) Strict Press x 2 + Push Press x 2 *Build to a heavy in 6 sets Metcon – 14 min AMRAP 25/20 Cal Row 16 Chest 2 Bar 10 […]

WODs for the week Aug 3rd to 9th!!