Workout of the Day

5k run!

Ascending AMRAP 20 5/10/15/20/25/ect Calorie Row Deadlifts 115/85 | 95/65 | 75/55 Front Squats 115/85 | 95/65 | 75/55 Workout – we’ll start with 5 calories and 5 reps of deadlifts and front squats then continue to add 5 to… Read more »

Power Snatch: E3MOM for 9 minutes ( 3 rounds) 5 Power Snatch 75% 80% ~85% “Randy” 8 minute cap For time: 75 Power Snatches 75/55 | 45/35 | DB snatch

Deadlift- 6×3 at 70%, rest 60-90s Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark AMRAP 8 25 DU/25 SU Max Unbroken Clean and Jerks 135/95 | 115/85 | 95/65 Workout… Read more »

5RFT 400m Run 50/40/30/20/10 Wall Balls 20/14 | 14/10 | 10/6 3 Rope Climbs | as high as possible | 9 Rope Pulls Workout – longer one today with no time cap. Wall Ball reps will drop by 10 each… Read more »

Bench Press- 6×3 at 70%, rest 60-90s Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark Alternating EMOM 16 (4 rounds) Minute 1: max cal bike Minute 2: Max Box Jumps… Read more »

Come and join us for Open Gym from 1000-1200!

Teams of 2: “Laura” AMRAP 21 30 cal row 20 Burpees over rower 10 Power Cleans 155/105 | 135/95 | 95/65

Back Squat – 6×3 at 70%, rest 60-90s Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark “7 7 7” 7 Rounds for Time 7 TTB | K2E | Knee Raise… Read more »

EMOM 5: 5 TNG Power Cleans at 60% For quality! AMRAP 20 1 Rope Climb | as high as possible | 3 rope pulls 10 Dual Dumbbell Front Rack walking lunges 50/35 | 35/25 | 25/15 1 Rope Climb 100′… Read more »