Strength: 10min EMOM (As heavy as possible) 1 Squat Clean 3 Front Squats Conditioning: For Time 10 Power Clean and Jerk (135/95)(115/75) ...

Strength: 10min EMOM 1 Clean 1 Strict Press 2 Push Press Conditioning: 12 Min Amrap 200 M run 3 Strict Pull Ups 6 Push Ups 9 OHS (115/75)...

Strength: 10 min EMOM 1 Power Clean 2 Hang Squat Cleans (increase weight as you go) Conditioning: 3 Rds Rounds For Time: (20min cap) 20 H...

Strength: Bench Press 4x6 (moderate weight) Alt Bicep Curls 3x 12 each arm Tricep Ext 3x12 DB or BB Rows 3x10 Conditioning: "Annie" 50-4...

Partner WOD BUT NO SHARING OF EQUIPTMENT 50-40-30-20-10 reps of: Hang Power Snatch (115/75) Handstand push up (Scale with half kneeling b...

Strength: Deadlift 5 x 5 Conditioning: 7 Rounds 7 Toes to Bar 14 Deadlifts (185/155)(155/125) 7 Toes to Bar 14 Wall balls

FOR TIME: (20min Cap) 10 BARBELL POWER CLEANS 10 BARBELL Push JERKS 10 BARBELL BACK SQUATS 10 BAR FACING BURPEES 9 BARBELL POWER CLEANS 9...

5 and 6am class ONLY! NO WEEKEND CLASSES DUE TO THE 4TH OF JULY HOLIDAY Strength: 10 Min EMOM 1 Power Snatch 1 Hang Power Snatch 2 Hang S...

Conditioning: 25 min AMRAP -200 m run 10 Floor Press (DB or BB) or 10 Front Squats -200 m run 10 Toes to bar/knee to chest -200 m run 10 ...

REMINDER: NO 5 OR 6AM THURSDAY MORNING NO 9:30AM FRIDAY GYM CLOSED SAT & SUNDAY FOR 4TH OF JULY WEEKEND! Conditioning: For Time: 30 HSPU ...

Reminder: 6:30am ZOOM ONLY added 4:30 pm and 6pm Conditioning: 6 Stephsters (95/65) 30 KBS 20 push ups 6 Stephsters 30 KBS 20 Pull ups 6 ...

WE ARE OPEN! WELCOME BACK!!!!!!! WE HAVE MISSED YOU ALL! 20 Min AMRAP Reps: 12/10/8/6/4/2 Front Squat Thruster BB or DB Push Up Ren Row...

WE WILL OFFICIALLY BE OPEN ON MONDAY JUNE 29TH! Strength: 1 Hang Power Snatch 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch Conditi...

Strength: Bench Press 3x10 Bicep Curl/Tricep Ext 3x12 Conditioning: 15 minute EMOM Minute 1 – 4 hang power cleans Minute 2 – 12 KBS Minut...

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of Slam Balls Devil Press Wall Balls 1-2-3-4-5-6-7-8-9-10 reps of Burpee Toes to bar/hanging knee...

Strength: Stiff Leg Dead lifts (dumbells or barbell) 4 x 12 Conditioning: 4 Rounds (For Time) 20 Deadlifts (155/135) or DB/KB Deadlifts ...

PLEASE STAY TUNED TO OUR BLOG AND SOCIAL MEDIA PAGES FOR AN OFFICIAL RE-OPEN DATE! Delaware County is entering the Green Phase starting ...

Strength: 10 Min EMOM 3 Snatch Grip Deadlifts 2 Hang Power Snatch 1 OHS Conditioning: 14 Min Amrap 2 Bar Muscle/ 4 Pull ups or DB Rows 4 ...

Conditioning: 4 Rounds 1 Min at each station 1 minute Push ups 1 minute Slam Balls 1 minute Box Jumps 1 minute Push Press (75/55 lb) 1 m...