• WOD 7/3/14

    Strength: front squat 5 x 3 WOD: 10 minute AMRAP – 5 HSPU – 7 front squats (135/95) – 9 box jump overs (24″/20″) CORE: 2 rounds – 1 minute max sit-ups – 1 minute rest HAVE A GREAT 4th OF JULY! THANK YOU TO ALL THE MEN & WOMEN AND THEIR FAMILIES WHO MAKE

  • WOD 7/2/14

    Strength: snatch grip deadlifts 4 x 4 WOD: for time – 5 deadlifts – 5 box jumps – 10 deadlifts – 10 box jumps – 15 deadlifts – 15 box jumps – 20 deadlifts – 20 box jumps (225/150) (24″/20″) *9 minute cap, plus 3 burpee penalty anytime bar is let go of within a