Workout of the Day

Strength: Power Clean Singles – Every 5 seconds for 30s (6 reps), EMOM 8 WOD: AMRAP 78 Thrusters 75/5512 pull ups *Optional Core* – Accumulate 30 lying leg raises with a med ball

Strength – Behind The Neck Snatch Grip Strict Press 4×5 Conditioning: AMRAP 1324 KB Snatches 53/3516 Cal Row8 Burpee over rower4 Turkish Get up 53/35

HERO WOD: McGheeAMRAP in 30 minutes 5 Deadlifts (275/185 lb) 13 Push-Ups 9 Box Jumps (24/20 in) US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in… Read more »

Halloween WODFor time, while holding a pumpkin for the entirety of the workout:400 m Run (20/14 pumpkin or med ball)40 Sit Ups30 goblet squats20 Walking Lunges10 Thrusters20 walking lunges30 goblet squats40 sit ups400 m run*20 burpee penalty if pumpkin touches… Read more »

Strength: Front Squat w/ 1 sec pause – 4×5 WOD: Clean and Jerk Ladder (15 min cap)5 Clean and Jerks (135/95)200m run4 Clean and Jerks (165/115)200m run3 Clean and Jerks (205/155)200m run2 Clean and Jerks (225/175)200m run1 Clean and Jerks… Read more »

Strength: Power Snatch – 3×3 w/ 2 sec pause above kneeFull Snatch – 3×2 w/ 2 sec pause above knee WOD: Open 14.1AMRAP in 10 minutes30 Double-Unders15 Power Snatches (75/55 lb)

Skill: Butterfly Pull UpsEvery 30s for 8 minutes – 5 butterfly pull ups. WOD: 2RFT30 wall balls15 pull ups30 box step ups 24″/20″15 hand release push ups

Strength: 1RM Push Press – ~ 20 minutes WOD: 3RFT50′ DB single arm overhead walking lunges 50/3525 sit ups15 box jumps10 Alt DB snatches 50/35

WOD: AMRAP 69 SDHP 95/656 DB Burpee Box Step over 35/20 24″/20″Rest 2 minAMRAP 67 SDHP 115/759 Burpee Box Jump 24″/20″Rest 2 minAMRAP 65 SDHP 135/9512 Box Jump 30″/24″ Accessory: 3x30s star planks (per side)

Open Gym – Join us for Open Gym from 10am-12pm