• WOD 10/24/14

    STRENGTH: HANG POWER CLEAN 4 x 3 *Take 15 minutes and increase weight each set. WOD: FOR TIME 21 -18-15-12-9-6-3 – dead lift – hang power clean – box jump (135/95) (24″20″) *15 minute cap.  

  • WOD 10/23/14

    STRENGTH: SNATCH 5 x 1 @ 75% WOD: 3 rounds for time – 21 power snatch (75/53) – 21 push-ups – 21 air squats *12 minute cap. *REST, 3-5 minutes and then: 100 sit ups for time.

  • WOD 10/22/14

    PINK OUT!!! Remember to wear as much pink as you can to class as we show our support for all those who are battling cancer or have battled cancer. EPHESIANS 6:10 STRENGTH:¬†Front Squat 4 x 4 @ 75% WOD: “PINK POWER” 8 minute ascending AMRAP – 3 squat cleans – 3 pull-ups – 6 squat