3rd Annual 12 Days of Christmas WOD Make it a special occasion and wear your Ugly Christmas Sweater for the WOD.  If not, come in any festive holiday attire. 12 […]

Warm Up: Free Throw Warm Up 10 Shots Miss = 5 burpees on the spot Make = COACH does 5 burpees WOD: 30 minute AMRAP 25 OHS  95/55 400m Run […]

FIRST… EMOM:  12 minutes Even Minutes:  5 Floor Press  185/95 Odd Minutes:  12 Land Mine Rows  90/45 THEN… WOD: 3 Rounds 1 Lap Farmer Carry  53/35 (10 KBS penalty, on […]

FIRST… EMOM: 10 minutes Even Minutes:  10 Calorie Row Odd Minutes:  10 Wall Balls, then AMRAP Pushups for rest of minute (Score will be total amount of pushups) THEN… WOD: […]

Back Squat 1 rep MAX Front Squat 1 rep MAX We will be starting a squat program and we need current numbers to go by. If you don’t establish new […]

STRENGTH: Front Squats On the minute x 10 (2 second pause at the bottom) Set #1:  2 reps @ 50% Set #2:  2 reps @ 55% Set #3:  2 reps […]

STRENGTH: Tabata Assault Bike (Mandatory) Try to get as many total calories as possible! (CFP Record:  77 calories) WOD: 3 Rounds Weighted Sled Push  180/100  (EOCB & back) 400m Row

STRENGTH: Deadlift 5 x 3 @ 80% WOD: 6 rounds 1 Rope Climb 3 Deadlifts  315/185 5 HSPU