Workout of the Day

4×6 False Grip Ring Pull Ups or Ring Rows 4×6 Ring Push Ups (superset) Rest 90s For the skill, pair up 2-3 people to share rings of similar skill level. For the ring push ups, rings should be about an… Read more »

Matt 16: 3 Rounds for Time 16 Deadlifts 275/185 16 H. P. Clean 185/125 16 Push Press 135/95 Runn 800m between rounds (do not finish on run) U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9,… Read more »

Teams of 3: 6 Rounds (24 minutes) 60 seconds max burpee box jump overs 60 seconds max Ground-to-Overhead 115/85 60 seconds max cal row 60s Rest Teams rotate through the movements so that all 3 complete movements the first 3… Read more »

Open 19.1 AMRAP 15 19 Wall Balls 20/14 | 14/10 | 10/6 19 Cal Row First of our open workouts which will be every Friday. This one we need to push one of the couplet, pace the other, ideally trying… Read more »

Box Jumps for Height – 12 minutes Accumulate a single box jump for max height. Skill – working on developing explosive power by establishing a single box jump for max height today. If uncomfortable with height, we will practice getting… Read more »

Snatches (power or squat) 3@60% 3@70% 2@75% 2@80% 1@85% 1@90% 15 minute cap We’ll be doing whichever snatch you’re most comfortable with today as normally the open will allow you to pick on the heavy barbell. 3RFT 400m run 20… Read more »

Pistol Skill Work Spent ~15 minutes working on pistol skill drills For athletes that have pistols, work on pause pistols and comfort at the bottom not bouncing out. For time – 16 min cap 15 HSPU | 1-2 mats |… Read more »

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

“New Years Workout” ***Non working partner must row 2023m on the first round and 2024m on the second round, once partners have accomplished the row, the non working partner can rest while the other works*** Teams of 2, for time… Read more »

Strength: Bench press 6×3 @ 70% – 80% WOD: Boulder Shoulders 5 rounds for time (16 min cap) 30 DU/60 SU 15 push press (95/65) 15 push ups