The Hopper is back for this Sunday! The WOD will be constructed by randomly picking movements from the hopper. Your coach will then put together the workout. Each class will have a different WOD. Come join Coach Dave this Sunday and see what the Hopper has in store for you! Read More
Sport and Fitness WOD For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters (75/55) 75 Hang Power Snatches (75/55) Row 1500m (switch every 250m) Read More
WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (255/175) Burpee Box Jump (24/20) 15 minute time cap Fitness 5 minute EMOM 50 Single Unders Sport 5 minute AMRAP: 30 unbroken Double Unders 25 Days of Christmas Max Effort Pull-up bar hang *Both hands must be on the pull-up bar. As soon as one...Read More
WOD "HAIYAN" For time: 30 Front Squats (155/105) then, 9-6-3 reps of: Push Jerk (155/105) Bar Muscle ups Fitness EMOM for 12 minutes 2 Clean and Jerks @ 70% 1RM Sport EMOM for 12 minutes First 3 minutes: 4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third...Read More
WOD 10 minute AMRAP 5 Push Jerks (135/95) 5 Push-ups 5 Front Squats (135/95) Fitness Handstand progression work Sport Rest Day 25 Days of Christmas 10-9-8-7-6-5-4-3-2-1 Burpees Walking lunges Read More
