Class at 10am ONLY

All other classes are cancelled!

WOD: 07/04/19

“Happy Birthday America”
17:76 AMRAP of:
7 Handstand Push-ups
4 Strict Pull-ups
19 Thrusters, 45/35-lbs.

Then,

Cash Out:
Teams of 3
For time:
Row 1776 Meters
*One partner rows, one partner must be holding a handstand, one rests. Switch as needed.

Announcement:

July 4th, Class at 10am Only!

All other Classes July 4th (Thursday) are cancelled.

WOD: 07/03/19

Find a Heavy 1RM Hang Power Snatch

“Red, White, and Blue”

For Time:
50-35-20
Alt Dumbbell Snatches 50/35-lbs.
Box jumps, 24”/20”

WOD: 07/02/19

“These Colors Don’t Run”
3 rounds Each for Time of:
400m run
:30 rest
400m run
:30 rest
400m run

2 minute rest between rounds

Announcement:

Thursday, July 4th all normal Classes are cancelled.

There will be a Special July 4th Class at 10am!

WOD: 07/01/19

“Stars and Stripes”

Every 4 minutes for 5 rounds:

18 Deadlifts
12 Hang Power Cleans
6 Push Jerks

*155/105-lbs.

Hamid’s Going Away WOD was a blast!!!

WOD: 06/30/19

25 minute AMRAP of:

Annie,

Directly into,
Max Rounds of Cindy

WOD: 06/29/19

Super Syncro Saturday

5 rounds for time:
400m Run
20 Syncro Wall-balls, 20/14-lbs.
20 Syncro DB Snatches, 50/35-lbs.

WOD: 06/28/19

Front Squat 3-3-3-3-3 reps
*Between sets: DB Walking Lunge, 20 steps

Strict Press 3-3-3-3-3 reps
*Between sets: DB Floor Press, 15 reps

Front Squats with Friends!!!

WOD: 06/27/19

“Chips Ahoy!”
Complete as many reps as possible in 20 minutes of:
10 Power Cleans, 185/135-lbs.
20 Burpees
30 Pull-ups
40 Walking Lunges
50 Sit-ups

HAMIDREZA IS MOVING AWAY AND WE ARE GOING TO HAVE A SPECIAL ENDURANCE CLUB THIS FRIDAY TO SEND HIM OFF RIGHT! IF YOU KNEW HAMID, IF YOU ARE AN ENDURANCE CLUB REGULAR, OR IF THIS JUST SOUNDS FUN THEN BE THERE 6/28 AT 5:30PM!

WOD: 06/26/19

“Ex Machina”

Each for Time, in any order:

Bike 2500m

Row 1500m

Ski 1000m

Row 500m

We are the MACHINES!
But today we are using ALL the machines!

WOD: 6/25/19

20 minutes to Practice Handstands and work up to a 3-rep max Deadlift

“Change-Up”
9 minute AMRAP of:
30 Deadlifts, 205/145-lbs.
30 Handstand Push-ups
15 Deadlifts, 255/175-lbs.
15 Strict Handstand Push-ups