Workout of the Day

HERO WOD: Matt 16: 3 Rounds for Time16 Deadlifts 275/18516 H. P. Clean 185/12516 Push Press 135/95 Run 800m between rounds (do not finish on run)

PARTNER WOD: Teams of 2:75/50 Cal Row Buy In10 Rounds of10 DB Thrusters10 Burpees10 Pull Ups75/50 Cal Bike Cash Out

No 5am or 6am classes; schedule resumes as usual starting with 9:30am Strength: Bench Press 6×3No more than 60s Rest between working sets WOD: “Boulder Shoulders”5RFT – 16 min cap30 DU/90SU 15 Push Press 95/6515 Push Ups

Join us for open gym from 10am – noon

Partner WOD: Teams of 2:8 Rounds (4 Rounds of running and lifting per partner)400m Sprint AMRAP Thrusters 45/35400m SprintAMRAP KBS 53/35400m SprintAMRAP Wall Balls 20/14400m SprintBox Jumps 24″/20″ One partner starts on run, the second partner will AMRAP thrusters, then… Read more »

Strength: Tempo + Speed Front Squats4 sets of 2 tempo (3 sec negative 2 sec pause) followed immediately by 4 explosive reps with good form. WOD: AMRAP 124 Man-Makers 35/208 TTB12 DB Box Step Overs 35/20 – 24″/20″

Strength: Single Leg Romanian Deadlifts with KB4×6 w/ 3 second negative WOD: 4 Rounds with 60s rest25 Dual KB Deadlifts 44/2650′ Front Rack Lunges w/ KBs 44/26100′ Dual KB Overhead Carry150′ Dual KB farmer carry

Strength: Every 90s for 7 rounds4 Toe To Bar4 Pull Ups1 Hang Squat Snatch1 Squat Snatch WOD: AMRAP 88 Push Press 115/7510 Bar Facing Burpees10/8 Cal Row

Strength: Strict Press 4×5 WOD: 5RFT10 Hang P. Clean 115/7530 DU

Strength: Find a 1RM deadlift (Part A) WOD: For Time:10/9/8/7/6/5/4/3/2/1Deadlift 50% of part AStrict Pull Ups