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Wednesday, July 29th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.



The work here won’t always be sexy. It won't always be someone's preferred movement or WOD for the day. And it definitely won’t be easy.

Our focus currently is capacity building. Prior to "Shelter In Place", we focused on building a strong base through heavier percentage lifting, on both Olympic and traditional lifts. We have shifted gears now. Our aim now is to get our strength back and turn that strength into usable capacity in all facets of our sport, lifestyle, and training – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load.

Trust the process. Stay Humble. Stay Hungry.




  • This extra time will be utilized to give athletes efficient time to warm up their Squat Cleans prior to today’s WOD.

  • In any remaining time, athletes are encouraged to mobilize and take advantage of deload week.


AMRAP in 5:00

600 Meter Run

1 Round of "Cindy"

Max Squat Cleans 115/85

Rest 5 Minutes

AMRAP in 5:00

400 Meter Run

2 Rounds of "Cindy"

Max Squat Cleans 135/95

Rest 5 Minutes

AMRAP in 5:00

200 Meter Run

3 Rounds of "Cindy"

Max Squat Cleans 155/105


1 Round of "Cindy" is:

5 Pull-ups

10 Push-ups

15 Air Squats

  • To complete the weights as listed, we recommend having a max squat clean of at least 205/125.

  • If you're not there yet, consider dropping the weights down for the ideal stimulus of workout.

  • Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round

GOAL: 21 - 50+



20:00 AMRAP 

20 Cal Row

10 Pull Ups/Ring Rows 

20 Sit Ups 

10 Devil Presses



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