METCON Francesca  15-9-3 Thrusters [135/95#] Strict Pull-ups CONDITIONING 4x250m Row sprints Rest 1min between [...]

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STRENGTH OHS 3x10 70-75% Every 2min METCON 3 Rounds 3min AMRAP 5 Deadlifts [275/185#] 10 HR Push up 20 Wall Balls  Rest 2min between [...]

SKILL  12min 3 Sets 40 DU’s  8 STRICT HSPU METCON Death by… ;) ACCESSORY 4 Sets 10 Strict T2B 100ft KB Waiter’s [...]

STRENGTH EMOM for 10min 3 Power Snatches 65-70% METCON 3RFT 30 KBS [70/53#] 20 Box Jumps [24/18”] 10 C2B [...]

8:30 am to 1:00pm.  Join us in the fight against breast cancer.  Grace is the WOD. Donate, [...]

STRENGTH Back Squat 5x2 85-90% METCON 10-20-30-20-10 Wall Balls Burpees 100ft Bear Crawl ACCESSORY 3 sets 25 Band Good Mornings 40 Russian [...]

STRENGTH Bench 6x3 Increase weight Every 2min METCON 7RFT 7 HSPU 7 SDHP [115/75] **BUY-OUT  400m [...]

SKILL EMOM for 12min 3 Muscle-ups Muscle up transitions METCON AMRAP in 12min 8 Front Squat [155/105#] 200m [...]

STRENGTH Deadlift 5x2  85-90% Every 2min METCON 3 RFT 10 Burpee Box Jump Overs [24/18"] 12 Push Jerks [135/95#] 12 [...]