Workout of the Day

Deadlift EMOM – 8 6 Reps building from 60%, not to exceed 85% Strength – try to match the weights you did on 12/6 for the 5 reps or increase slightly. For Time: 15 min cap 10/9/8/7/6/5/4/3/2/1 Back Squats 135/95… Read more »

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

Teams of 3 For Time (30 min cap) 60 Clean and Jerks 135/95 | 115/85 | 95/65 400m team run 10 Ring Or Bar Muscle Ups | 20 C2B or Assisted MU | 20 Pull Ups + 20 Dips 400m… Read more »

***Dont forget to join us for mobilize and socialize at 5pm!*** HSPU – perform one max effort set, then EMOM 5 at 40-50% of reps achieved. HSPU – scaling down to 1-2 mats, these are kipping and should produce significant… Read more »

EMOM 8 1 High Hang Squat Clean, 1 Hang Squat Clean, 1 Squat Clean Starting at 50% of 1RM Squat Clean and building slightly, not to exceed 70% Strength – we’ll have a total of 24 squat cleans in the… Read more »

Split or Push Jerk – 15 min cap Accumulate 10 heavy singles (looking to start at 80% and build as technique allows) Strength – looking to practice a higher weight today for a little bit of volume. We usually see… Read more »

Front Squat: – 20 minutes 1×5 @ 80% 2×3 @ 85% 2×2 @ 90% Strength – 2 minutes of rest AMRAP 12 1 Bar Muscle Up | 2:1 ratio for C2B | 2:1 ratio for assisted pull up or ring… Read more »

“Filthy Fifty” – 30 min cap 50 Box Jumps 24/20 | 20″/16″ | Step Ups 50 Jumping Pull Ups | Ring Rows 50 KBS 53/35 | 35/26 |26/8 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows | Knee Raise | Lying leg… Read more »

Teams of 2: 6 rounds Partner 1 Cal Row/Bike 4 minutes Partner 2 AMRAP 4 15 Wall Balls 20/14 | 14/10 | 10/6 10 Burpees Rest 60s between each round Each partner will complete 3 rounds of each. Score is… Read more »

In 20 minutes (starting with an empty bar) build to a heavy complex of 1 hang squat clean + 2 front squats. Strength – we’ll demo the movement and then start the timer to include all warm up sets. In… Read more »