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EMOM for 10: 1 Clean + 3 FS For Time:• 800m Run• 20 BS (135/95)• 600m Run• 15 BS• 400m Run• 10 BS• 200m Run• 5 BS

5 Rounds: 30 secs of heavy Russian KB swings; rest 60-90 secs between rounds 10!• Clean & Jerks (95/65)• Burpees

WOD 6-27-14 Back Squat: find a heavy set of 3, then complete 5 sets of 3 at that weight. For Time: • 500m Row TT • 40 KB Swings (55/35) You will have 2 scores; row time and total working time. 5 [...]

WOD 6-26-14 AMRep in 14: • 80 Cal Row • 60 Wall Ball* (20/14) [14/10] • 40 Pullups (red band scaled women) • 20 Power Snatch (115/75) [85/55] • 10 Muscle-Ups (ring dips scaled M/F) If you [...]

WOD 6-25-14 EMOM for 7: 3 OHS, start at 65% and increase weight if possible. “Kara” AMRAP in 25: • 25 DUs • 20 DB Snatch [total] (45/30) • 10 Bumper Burpees • 100 M Run Battle of the [...]

WOD 6-24-14 15 mins to work up to a heavy set: 6 DL + 4 Hang Cleans + 2 S2OH 4 Rounds: • 5 DL (315/205) • 10 Russian Twist (14/10) • 15 Pullups • 20 Heavy Singles *10 minute time cap Battle of [...]

WOD 6-23-14 OHS: find a 1RM For Time: 200m Pinch Plate carry (25/15) Then 21-15-9 of • KB Swings (55/35) • Box Jumps (24/20) • Wall Ball (20/14) Finish with another 200m Pinch Plate carry. Battle [...]

Periodically, we will feature an athlete on the blog who has shown huge results since they’ve been with us. Opening only in February, it’s hard to imagine being ready to feature someone so soon. [...]

Meet our newest Featured Athlete – Katie Wooten. Katie came to us as one of our very first members. Being coaches before and coaching other athletes, we’ve seen people like her before. Stubborn, [...]

Wendy has been with us since our doors opened. She had a few worries and inhibitions from the start, but we assured her that if she kept coming in, she would see great results. She has become a [...]