WOD: FT 800m run 30 dead lifts 800m run 20 dead lifts 800m run 10 dead lifts *choose your own weight for them workout. *stay light if you...

Strength: pull-ups 5 sets max strict pull-ups Met Con: (outside) 4rds 400m run 10 push-ups 10 DB snatches (per side) 10 DB rows (double...

You will not need any of your own equipment.

WOD: 10-1 Goblet Squats and KB Swings. Then 1-10 Burpees and Box jump overs (24/20) no touch After: 2x’s max suitcase carry (single arm,...

wod will be posted in the morning! We have 6 spots left. Please sign up for the waitlist and you will be added to the workout! Cap at 18!

WOD: 20 amrap 200m run 2 push presses 2 front squats *every rd add 2 reps of each 2,2/4,4/6,6... Rest 4 minutes 5 Amrap: Burpees Warmup:...

WOD: 5rds 50 DUs 10 DB snatches (per side) 20 burpees Warmup: 400m run Then 3rds 10 pvc snatch balance 10m bear crawl 20 second hollow...

WOD: 5rds 400m run 50 DUs 10 DB snatches (per side) Warmup: 400m run Then 3rds 10 pvc strict presses 10 pvc overhead squats 5 walkout...

Strength: DB Bear Complex 4rds (1-3-5-7 reps per rd) Complex: 1 rep Power Clean Squat Push press Squat Push press Met Con: 400m run 21...

Strength: DB Deads 3x10 Tempo: 4 down Met Con: 10 rds 7 DB power cleans (50/35) 7 burpees 200m run Warmup: 3rds 10 banded shuffles 10...

We had a fantastic time this morning with coach Corey! Thank you for your time and instruction! Looking forward to the next one💪🏽!

Enjoy

WOD will be posted after the 8am!

WOD: 3rds 100 DUs 1 min max push-ups 100 DUs 1 min max air squats 100 DUs 1 min max abmat sit-ups Rest 3 minutes after each rd. Warmup:...

Thursday Fun: WOD: On the 0:00 400m run 30 kb swings On the 5:00 2rds 200m run 15 kb swings On the 10:00 3rds 200m run 10 kb swings...

There are 3 spots left. Sunday at CrestView Country Club! Please contact us if you are interested.

WOD: 250 DUs 50 floor presses 40 lunges (alt) 30 abmat 20 burpees 30 abmat 40 lunges (alt) 50 floor presses 250 DUs Warmup: 3rds 50...

Strength: Front Squats & Bent Rows 20-15-10-15-20 Met Con: 21-15-9 (fast) DB snatches Push-ups Warmup: 3rds 20 jumping jacks 20 knees to...

Strength: 20 Man Makers Met Con: 10 Rds 200 m Run 9 DB Burpees (50/35) Warmup: 3rds 200m run 10 push-ups 10 squat jumps Mobility: Samson,...

For those of you still working on yesterday’s workout, Stop it’s a rest day!