Workout of the Day

Strength: 25 minutes to find a 1RM Front Squat. Conditioning: Complete as many rounds as possible in 9 mins of: 15 Dumbbell Deadlifts, 50/35 lbs 10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in 5 Double Dumbbell Devil Press, 50/35 lbs… Read more »

Open Gym: Come join us for open gym from 1000-1200!

Conditioning: In teams of 2: For time: 200 Double Unders 150 Kettlebell Swings, 53/35 lbs 100 Shoulder-to-Overheads, 95/65 lbs 50 Burpees 100 Double Unders 75 Kettlebell Swings, 53/35 lbs 50 Shoulder-to-Overheads, 95/65 lbs 25 Burpees

Skill: Spend ~ 15 minutes on Pistol Skill progressionsFor those with Pistols goal is to complete progressions without shoes (work on ankle mobility and stability) Conditioning: For time: 10 Deadlifts, 135/95 lbs 10 Wall Balls, 20/14 lbs 10 Deadlifts, 185/135… Read more »

Conditioning: With a continuously running clock perform: 1 Row, 150 m, 1 Double Kettlebell Front Squat, 35/26 lbs, and 1 Double Kettlebell Push Press, 35/26 lbs in the first 2 mins, adding 1 rep of squat + press every round…. Read more »

Strength: Deficit Deadlifts – 4×3 @ 75-80%. Stand on a 25, 35, or 45lb plate to increase the deficit. We want to pull big weight here, but we want to shift the focus to our quads and away from our… Read more »

**Post-Murph Mobility** Conditioning: 4 Rounds for Time (25 min cap): 20 Alternating DB Snatch 50/35, 20 Box Jump Overs 24″/20″, 20 Single Arm DB Hang Clean and Jerk 50/35, 20/15 calorie row. **Switch arms every 5 reps on C&J**

Memorial Day Hero WOD: “Murph” – please adhere to the heat times that you signed up for, and stay for the cookout after! For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run All with… Read more »

Hero WOD: “White” 5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run Background: U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support… Read more »

In teams of 2: Complete as many rounds as possible in 30 mins of: 8 Dumbbell Hang Clean & Jerks, 50/35 lbs 10 Medicine Ball Squat Jumps, 20/14 lbs 12/10 Row Calories 15 Partner Med Ball Sit-up throws, 20/14 lbs… Read more »