by chris | 16am1109UTCTuesday | WOD
STRENGTH 3 SETS A1. DEFICIT DL X 6-8 @31X1 (NOT TNG) A2. PRONE REAR DELT FLYS X 15-20 *BUILD METCON 4 ROUNDS 500M/450M ROW 20 DEFICIT PUSHUPS (HANDS ON 45/25)
by chris | 15am1100UTCMonday | WOD
STRENGTH 3 SETS A1. 20 BACK RACK REVERSE LUNGES *10 UB EACH LEG (BUILD) *START WITH WEAKER LEG FIRST *REST 1 MIN BTW LEGS *ALL SETS SHOULD BE HEAVIER THAN FRONT RACK A2. L-SIT HOLD X ME METCON 5 SETS 3 MIN ON 1 MIN OFF 3 BOX JUMPS (30/24) 6 T2B 9 GOBLET SQUATS...
by chris | 13am1123UTCSaturday | WOD
Join us for another fun Saturday workout 830-930am open gym 10am WOD
by chris | 12am1132UTCFriday | WOD
STRENGTH E3mom X 5 Sets 3 Hang Squat Cleans + 1 Jerk *build *we Will Retest This Complex METCON For Time 100 Front Squats (95/65) 80 C2b Pullups 60 Stoh *you Choose Breakup On Workout”
by chris | 11am1155UTCThursday | WOD
Join us at either 9am or 10am for a special Veteran’s Day Hero WOD. Thank you to all of our amazing Veterans. We honor your service and sacrifice “HOLLEYMAN” 30 Rounds For Time: 5 Wall Balls (20/14 Ib) 3 Handstand Push-Ups 1 Power Clean (225/155...
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