Daily WOD

Intermediate Strength: 3 Rounds – 8 Posted single leg deadlifts / side @ 3011 Rest x 60 seconds 8 Supinated inverted rows @ 20X1 Rest x 60 seconds Side Plank x 45 seconds / side Rest 60 seconds Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Chair... READ MORE

Intermediate Strength: 6 Rounds – 3 Barbell box squats 5 Dips Metabolic Conditioning: Complete the following for time: 300 Jump ropes 30 One arm snatches / side 30 Push-Ups 300 Jump ropes 20 One arm snatches / side 20 Push-Ups 300 Jump ropes 10 One arm snatches / side 10 Push-Ups... READ MORE

New Members Get 50% off your first month when you sign up from now through January. But because we actually want you to succeed we will also give you the opportunity to earn half off your second month as well. All you need to do is attend any group class 3 days / week during your... READ MORE

Intermediate Strength: 5 Rounds – Warm-up round:   5 Kettlebell concentric deadlifts / 5 box jumps Rounds 1 – 3: 3 Concentric deadlifts / 3 tall box jumps Rounds 4 – 5: 2 Concentric deadlifts / 2 max height box jumps *In order to complete a concentric or dropping deadlift –... READ MORE

Intermediate Strength: 5 Rounds – 4 Floor presses 4 Barbell Rows 8 Sumo deadlifts Muscular Endurance: 4 Rounds – Hip bridge hold x 20 sec Chair pose x 20 sec Superman hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: Complete 8 rounds for time – 5 Push-ups 10... READ MORE

Intermediate Strength: Complete the following every 90 seconds for 5 rounds – 4 Power clean + front squats Advanced complete squat cleans Muscular Endurance: Complete the following every 75 sec for 6 Rounds – 5 Pull-ups 5 Kettlebell lunges / side Metabolic Conditioning: Complete... READ MORE

  Intermediate Strength: 5 Rounds – 4 Barbell squats 4 One arm rows / side Muscular Endurance: Complete the following every 75 seconds for 6 Rounds – 6 Dumbbell thrusters (heavy) Metabolic Conditioning: In teams of two with one partner working at a time, complete 3 rounds of... READ MORE

  Intermediate Strength: Complete the following every 2:30 for 5 rounds – 3 Deadlifts 5 Supinated inverted rows Muscular Endurance: Every 45 seconds, for 9 minutes (3 sets of each): Station 1 – Banded chest presses x 30 sec Station 2 – Warrior III pose (left leg) x 30 sec... READ MORE

  Intermediate Strength: 5 Rounds – 4 Barbell lunges / side 6 Dips Metabolic Conditioning: In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 10 Box jumps + 5 pull-ups Station 2 – 10 Burpees + 4... READ MORE