Workout of the Day

Deadlift – 4×3 at 70-75% w/ 3 second pause 2″ off ground Strength – we’re going to be incorporating a 3 second pause right after pulling the bar off the ground to establish control and consistency with our brace. If… Read more »

Hero WOD Bert For time: 50 burpees 400m run 100 push ups 400m run 150 walking lunges 400m run 200 air squats 400m run 150 walking lunges 400m run 100 push ups 400m run 50 burpees For scale, have athletes… Read more »

In Teams of 2: 4 Rounds for time: 40 min cap 400m Plate Run 45/35 | 35/25 | 25/15 (together, only one plate) 3 Rope Climbs 7 Push Jerks 185/135 | 155/105 | 115/85 15 Deadlifts 185/135 | 155/105 |… Read more »

Open 23.1 RX: Complete as many reps as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans♂ 20-lb ball to 10-ft target, 135-lb cleans  Scale: 60-calorie row50 hanging knee raises40 wall-ball… Read more »

Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter weight in… Read more »

Weightlifting:Squat Snatch: E2MOM 2 reps for 12 min at: 70%, 73%, 75%, 78%, 80%, 83% Conditioning: For Time: 100-75-50-25 Double Unders | 2:1 Single Unders 25-20-15-10 KB Swing 53/35 | 35/26 | 26/18 Hang Power Snatch 75/55 | 45/35 |… Read more »

Strength: Pause Bench Press – 4×5 at 70-75% Conditioning: AMRAP 7: 1500/1200m Row Max Strict Press 95/65 | 75/55 | 45/35 Directly Into: AMRAP 5: 1000/800m Row Max Strict Press AMRAP 3: 500/400m Row Max Strict Press

Front Squat Waves: 15 min clock 6 reps at 70% 4 reps at 75% 2 reps at 80% 6 reps at 75% 4 reps at 80% 2 reps at 85% Front Squat Waves – try to perform the 6/4/2 sets… Read more »

Come and join us for open gym from 1000-1200!

Conditioning: Valentine’s Day Partner WOD 3RFT (40 min cap) 400m run (together) 30 Burpee over partner | burpee to target | Burpee 30 Synchro Dual KB Deadlifts 53/35 | 35/26 | 26/18 30 Hand-held* synchro DB box step ups 35/20… Read more »