• WOD 1/6/14

    Strength: shoulder to overhead 5 x 5 heavy WOD: 7 minute AMRAP – 10 deadlifts (115/75) – 8 shoulder to overhead (115/75) – 6 box jump overs (24″/20″)

  • WOD 1/3/14

    Strength: overhead squat 4 x 10 WOD: 8 minute AMRAP – 10 dumbbell snatch (60/40) – 10 overhead lunge (45/25) *rest, then: 75 sit-ups for time.

  • WOD 1/2/14

    Happy New Year! Thank you for your patience as we resolved our website issues. Strength: dead lift (5×5) *heavy touch and go WOD: for time – 50 deadlift (135/95) – 45 hand release push-ups – 40 toes to bar – 35 burpees *12 minute cap.