WOD  12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups   Fitness 7 minute EMOM: 2 Back Squats @80% 1RM   Sport Snatch Ladder 7 minute EMOM:  Power Snatch + Squat Snatch + OHS (Optional Work) Clean and Jerk Complex Work up to a heavy set of:  3 Position Clean + Jerks Position 1 = Mid Thigh Position 2 = Below Knee Position 3 = Floor   25 Days of Christmas  2 minutes Max Effort Abmat Sit-ups  Read more

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 hand or both hands come off the pull-up bar, then time stops.  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 3 minutes: 8 Clean and Jerks, Moderate Final 3 Minutes: 10 Clean and Jerks, Light   25 Days of Christmas Mini-Karen For time: 40 Wallballs (20/14)  Read more