Strength : Back Squat a: 3×3 @ 50%, 55%, 60%, in 5 minutes b: 10 Minutes to find a heavy  x3 c: EMOM 4m : 1 heavy rep WOD: 5 Rounds 10...

Strength: Squat Snatch EMOM 10 - 1 Heavy Rep Build up as able WOD: 10 Rounds For Time 20 Double Unders 15 Air Squats 10 Push-ups 5 Chest...

Strength:Back Squat 5-5-5-5-5 WOD : 12m AMRAP 15 Power Clean 115/95 12 Thrusters 9 Pull-ups Run 400m

Partner Wod : For Time Row 2000m (Bike 4000m) 80 Burpee Box Jump Overs 80 Wall Balls Great ready to work! Break it up any way you like....

Strength : Overhead Squat – Warmup for 3-5 minutes a: 8 Minutes to find a 3 rep max b: EMOM 5m : 1 Heavy Rep WOD : For time 12 Handstand...

Strength : Push Press a: 8 Minutes to work to a heavy set of 3 b: EMOM 5m: 1 Heavy rep WOD : 3 Rounds For Time 21 Deadlift 115/75 18...

WOD : For Time, 30:00 cap 3 Rounds Run 600m 25 Toes to Bar 25 Push-ups, hand release Then after 3 Rounds perform: 3 Rounds Row 500m 5...

Strength : Hang Clean Complex, 6 sets done E90S 1 Hang Power Clean + 1 Hang Squat Clean WOD : 12m AMRAP 12 KB Swing 53/35 10 Wall Ball...

Strength: Double KB McBlack Press 5 sets of 10 reps -Double is two KettleBells, sit in the wall sit position and perform a set of 10...

Saturday Partner WOD Buy in 100 cal Row Then 20m Amrap: 4 Wall Climbs 6 Burpee Box Jump Overs 24/20 8 CTB Pull Ups 10 Power Clean & Jerk...

Strength : Power Snatch and Squat Snatch – Power Snatch: 10 Minutes to find a max x1 then – Squat Snatch: 10 Minutes to find a max x1 WOD...

Strength : Strict Press 15 minutes for 4-4-3-2-2 Then 4 min, E30s, 5 REPS @ 60-65% above 2 rep max WOD : 4 Rounds 50 Double Unders 100’...

Strength: Deadlift + Box Jumps E2M for 6 sets : 5 DL + 5 BJ, heaviest and highest each set WOD : 20m AMRAP 7-5-3 of Power Clean 135/95...

Strength : Push Press 3-3-3-2-2-2 WOD: For Time 10 STOH 155/105 as buy in: – then 21-15-9 Kettlebell Swings 53/35 KB Goblet Squat – then...

Strength: Squat Clean EMOM 10 2 Tough and Go Reps Tough and go means you do NOT drop the bar between reps. Complete a rep, and go...

Strength : EMOM 10m Odd : 7 Sumo DL High Pull with KB, make it heavy but UB Even: 7 Pull-Ups WOD : 5 Rounds 12 Walking Lunges holding KB...

Class at 7am and 9am Partner WOD: One working at a time, divide the run/row 200/200. For Time: 400m Run/Row 60 Front Squats 115/75 60...

Friday Evening classes are 5PM-6 AND 6PM-7 Strength: McBlack Press Accumulate 50-60 reps with a moderate to heavy weight The McBlack...

Strength: Power Clean + Front Squat EMOM 12m: 1 + 2 WOD : 4 Rounds 7 Front Squat 135/95 21 Box Jumps 24/20 12 STOH S: 75/55 L1: 115/75

40 minutes at a 75% pace: 10 - 100' Shuttle Runs 50 Single Skips 50 Box Step Ups Prison Style (Heads on head) 24/20 100' Double Front...