*Check your email accounts for an email from Vanguard Fitness. We have just entered the final stages of setting up Wodfiy. This software has the ability to track your Metcons, Lifts, Maxes, Attendance, Check into a class, Calendar, Post the days WOD, Sell Products (shirts for summer!)   and much more. Once we all have a handle of this process the workouts will only be available through Wodify.


3 Rounds, not for time.

1min Plank

8 Scap Pull Ups

8 Scap Push Ups

1:00 Pigeon *each leg 


EMOM 6min

6-8 Strict Pull Ups


EMOM 6min

5-7 Strict Handstand Pushup



3 Rounds

21 Wall Balls 9/6

15 Toes to Bar

9 Clean & Jerks 61/45