SATURDAY TEAM WOD "Follow The Leader" In Teams of Two; complete each movement one athlete at a time: BUY-IN:  400 m Shuttle run (100 m [...]

MetCon: Complete for Time 100 m run 15 Power Snatch   115/85 200 m run 20 Hang Cleans 115/85 400 m run 30 T2B 200 [...]

Warm -Up - As a Class.  (led by coach) Strength: Front Squat warm up to 50% of 1 RM, then: 5 x 5 - ascending [...]

  Warm-Up as a class: Led by coach   Strength: 10  mins  Clean Complex  E2MOM: 1 Power Clean + 1 Hang Squat Clean +1 Front [...]

  Warm-Up as a class: Led by coach   Strength: 10  mins  Clean Complex  E2MOM: 1 Power Clean + 1 Hang Squat Clean +1 Front [...]

The Box will be open at 12 pm, FOR 1 CLASS ONLY. There will be open gym from 1pm - 3 pm HAVE A WONDERFUL [...]

TEAM WOD IN TEAMS OF 2 – 2 RFT BUY- IN : 2000 m row THEN: 50 box jumps. 24/20 50 K2E 50 front squats [...]

TEAM WOD IN TEAMS OF 2 – 2 RFT BUY- IN : 2000 m row THEN: 50 box jumps. 24/20 50 K2E 50 front squats [...]

Warm-up: 250 m run, then: 2 rounds for quality: 40 jump rope singles 10 kipping swings 10 plate ground to overhead 35/25 10 plate overhead [...]

Warm-up: 250 m run, then: 2 rounds for quality: 40 jump rope singles 10 kipping swings 10 plate ground to overhead 35/25 10 plate overhead [...]