STRENGTH Back Squat 10-8-8-6-4 Calf Raises 4 x 12 CONDITIONING With a Partner (you go I go per movement)14 Min AMRAP8 DB Hang Power Cleans5 Burpees over DB’s (lateral jump)12 Ab Mat Sit UpsRun 100M Together After Each Round CORE/MOBILITY1 Min Downward Dog1 Min...

Wind Blown

STRENGTH Front Squat 2 x 5 @ 75%1 x 4 @ 80%2 x 3 @ 85% CONDITIONING CONDITIONING9 Min AMRAP30 Double Unders9 Hang Power Snatch (75/55)9 Bar Facing Burpees CORE/MOBILITY1 Min Downward Dog1 Min Twisted Cross


EMOM for 30 MinMin 1: (odd rounds)7 to 10 Burpee Box Step Ups (24/20)Min 1: (even rounds) 14 DB Box Step Ups (24/20)Min 2: 100M RunMin 3: 14 Alt Hang DB Clean and Jerks (40/25)


This week will be no Teens class on Thursday, Oct 13 and we will be closed the afternoon of Friday, Oct 14 due to Fall Break! CONDITIONING 30 Min EMOMMin 1: 35 Double UndersMin 2: 11 DB Thrusters (40/25)Min 3: 7 Power Cleans (135/95)

Easy Mover

Beginning this month we will only be posting daily work here on Mondays. All daily work will be posted in the SugarWod app from now on! Only paying members will have access to this after this week. If you are interested in following our program, but are not a member,...

AnarChy in tHe ok

We are closed today as we prepare doe AOK10! heats kick off this evening at 5:30PM.