June 30th WOD


Happy Birthday, Coach Bryon!!! - Tomorrow :)
July 4th Schedule: 9:00am and 10:00am classes only!
Level 1
L1:A: Low Hang Snatch + OHS (8 min emom; 2 low hang snatch+2 ohs)
use as skill work only if this is a new movement for you; if you are proficient build to a tough set;
L1+:A: Power Clean + Jerk (8 min emom; 1 PC+2 jerks; )
Rx+; build to a tough set
L1:B: Back Squat (@20X1; 3@70%, 3@80%, max(minimum 3)@90%)
rest 2-3 mins between sets
L1:C: Metcon (Time)
4 Rounds For time

20 wall balls 20/14
15 pull ups


4 rounds

20 ohs 95/65
15 c2b pull ups
F3:A1: Deadlift (@3010; 5x8)
advanced; 5x5; start at 65% and build; no rest
F3:A2: Side to Side Walk (Side to side walks w/hip circle; 5x50'; )
Banded Side to Side Walks
rest 2 mins
F3:B: Metcon (Time)
Row 500m; x4; rest 2 mins between sets
Advanced; Row 500m; x2; rest 7 mins between
F3:C: 75 sit-ups for time (Time)
Perform 75 sit-ups for time
F3+:C: Metcon (Time)
For time

125 sit ups
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD



Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM


5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM


8AM, 9AM, and 10AM