Workout of the Day

Skill: Accumulate 50 dual russian KB swings at heavy weight WOD: 4 rounds for time 500m row 21 KBS (53/35) 12 pull ups

Skill: Snatch Balance 5×3 Strength: 20 min EMOM Minute 0-5: 2 Overhead Squat Minute 5-10: 1 overhead squat Minute 10-15: 2 hang squat snatch Minute 15-20: 1 full squat snatch

Come join us from 10-noon for open gym! See you there!

WOD: Teams of two: 8 Rounds (30 min cap) 27/18 cal row/bike 21 weighted ab mat sit ups (14/10) 15 pull ups 200m farmer carry *together(53/35)

Open WOD 19.2: Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes… Read more »

Strength: 3×10 Overhead Squats WOD: 3 Rounds For Time 10 Chest-to-Bar pull ups 10 Front squats (155/105) 10 Bar facing burpees

Strength: Strict Press 6×3 WOD: 5 rounds Fight Gone Bad style: 1 minute wall ball (20/14) 1 minute KBS (53/35) 1 minute bike 1 minute rest

AMRAP 4 min 6 squat cleans 205/155 max pull ups with time remaining rest 3 min AMRAP 4 min 6 squat cleans 205/155 max HSPU with time remaining rest 3 min AMRAP 4 min 6 squat cleans 205/155 max box… Read more »

Skill: Rope climbs 20 minutes to accumulate 10 rope climbs Depending on skill level: 5 leggless + 5 regular WOD: For time: 16 burpee box jump over (24/20) 8 bar muscle-ups 12 BBJO 6 BMU 8 BBJO 4 BMU 4… Read more »

“Tommy Mac” Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when… Read more »