Happy Birthday to Jana, Danny, and Patrice!   “Jannice”   200m Run 30 Shoulder Touches 40 Double Unders 300m Row 20 Slammers (12/8)   4 rounds   …Rest exactly 3 minutes   60 Burpees     For Time       Post total time to commentsRead more

    Strength WOD: Clean 3-3-2-2-2-1-1-1-1 (25 minute cap)     Speed WOD: 10 Hand-release Push-ups 9 Burpee Pull-ups 15 Power Snatches (95/63) 21 Overhead Squats (95/63)   For Time     Post max weight weight and time to commentsRead more

  “Drop the Ball” Complete as many rounds as possible in 25 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 15 Wall-Ball Push-Ups 20 Weighted Walking Lunges* (35/25)   At minute 7:00, 14:00, and 21:00, stop and run 400m. After your run, pick up your AMRAP where you left off.   Post total rounds and extra reps to comments   *Weights for lunges do not have to be held overhead*  Read more

  “Drop It Like a Squat”   10 Hand-stand Push-Ups 15 Overhead Squats (65/45) 10 Pull-ups 15 Box Jumps (24/20) Run 200m   4 rounds for time   Post time to commentsRead more

Friday classes are at 1200 and 1730 only   “Here comes the boom”   200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93)   4 rounds for time     Post time to commentsRead more