Tuesday, May 19, 2020


Due to Covid-19 restrictions we are limiting the number of people in the gym at any one time. In order to due this, we are requiring everyone sign up for a time slot. The link to sign up is below. We will also be doing temperature checks upon entry, so please come in the front door when you arrive.

A. Every 75sec complete the following for 5 sets

Clean grip deadlift x 5; build to a Tough set

B. EMOM 5 min

1 hang clean pull + 1 hang power clean; build

C. AMRAP 12 min


Handstand push-ups

Hang power cleans 135,95

Run 100m

At home wod

5 rounds for time

Run 400m

10 pike handstand push-ups

10/leg reverse lunges


123 views0 comments

Recent Posts

See All

A. 12 minute AMRAP 15 Push-ups 10 Deadlifts @ 115#/75# 5 Hang Power Snatches @ 115#/75# B. Echo or Assault Bike 2 minutes @ moderate effort rest 90-120 seconds x4-5 sets *goal is same cals each set

A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res

A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl