GOUDA 3 Rounds 30 Alternating Dumbbell Snatches (50/35) 30 Toes to bar STRENGTH Deadlift

MOZZARELLA Every 1:00 (7 rounds / 21 minutes) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 15 Wall Balls (20/14) Minute 3: 50 Double...

6:30 am Comp Class BOTTOMLAND - teams of 2 200m Run into 16,15,14,13,12.....1 Deadlifts 135/95 Bar Facing Burpees into 200m Run *Rest 3...

GOD BLESS AMERICA 5 Rounds 50 Double Unders 7 Thrusters (115/85) Strength Stuff

This is My Country 5 sets (1 set every 5 minutes): All @ 95% effort: 10 Burpee Box Jump Over (24/20) 16/10 Calorie Echo Bike *Just shy of...

***Hours - 6 a.m. and 7 a.m. - All other classes are canceled for the 4th*** WOD "Morrison” 50-40-30-20-10: Wall balls (20/14) (10/9ft)...

We will only be holding two classes on Tuesday the 4th of July. Please come and enjoy the cool morning air at either 6 or 7 a.m., and...

COURTESY OF THE OLD RED, WHITE AND BLUE 10 Sets: 10 Dumbbell Snatch (50/35) 150m Row or 10/8 Cal Bike -rest 1:00 b/t sets- -AND- AMERICAN...

Welcome to July! Start it off right! Come play Saturday morning! Stay tuned for Tuesday (July 4th's hours) GRINDSTONE Teams of 2 20 min...

TYPHOON LAGOON For time: 20 Overhead Squats (135/95) 500m row 5 Wall Walks OR 50' Handstand Walk 4 Rope Climbs or scale to 12 Ring Rows...

ANIMAL KINGDOM 10-8-6-4-2 Deadlifts (225/155) Push-ups Squat cleans (135/95) Strength Clean and Jerk Technique Work

Fret not, substitute movements, scales, and fun will all be provided!

MAGIC KINGDOM 3 Sets 20/16 Calorie Echo Bike or 30/24 Calorie Row 45 AbMAt Sit-ups or 30 GHD Sit Ups 20/16 Calorie Echo Bike or 30/24...

8:30 a.m. Class SITKA Teams of 2 3 Rounds 15 OHS 200m sled drag 45's/45 15 thrusters 95/65 50ft Handstand Walk -rest 3 mins- 1000m row 40...

LITTLE CAESARS 150 Double Unders 30 Handstand Push Ups 15. Power Cleans (185/125) 30 Handstand Push Ups 150 Double Unders **Athletes...

Here is a link to an interesting video about motivation, dopamine and what we can do to create some additional drive in our endeavors......

PIZZA PIZZA 4 sets: 15 Wall Balls (20/14) (11/10ft) 100m Run 5 Box Jumps (30/24) 100m Run -rest 0:90 b/t sets- Strength Deadlifts and...

So, I forgot to post Tuesday's WOD. If you missed it, you'll never know what you missed:) FOMO is real; you should have been there!...