Workout of the Day

** The Open** It’s that time of year again! The open kicks off on February 21st! The open is five workouts over five weeks. Each weeks workout is announced on Thursday evening. The open is for all ages and ability… Read more »

Strength: 4×5 Behind the neck snatch grip push press *30sec rest b/w sets ** this is for endurance under load and getting comfortable quickly un-racking weight and moving into the movement; the weight should not be too heavy WOD: 12… Read more »

Strength: 5×3 Tempo back squat 3011 (3 sec negative, 0 sec at bottom, 1 sec positive, 1 sec at top) WOD: For time: 20 power snatch (95/65) 20 bar facing burpees 20 OHS (95/65) 20 bar facing burpees 20 squat… Read more »

Lumberjack 20 – On November 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29,… Read more »

**Reminder** Monday is the last day to place an order for an open T-Shirt! *Teams of 2* For Time: 200 Double Unders 150 KB swing (53/35) 100 Shoulder-to-overhead 50 Burpees 100 Double Unders 75 KB swing 50 Shoulder-to-Overhead 25 Burpees

Open Prep! 14.4 AMRAP 14 60 cal row 50 Toes-to-Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Ring Muscle Ups

Benchmark WOD: For time: 50/35 Cal row buy in Then… 5 rounds 12 front squats (135/95) 9 KBSwings (52/35) 6 bar facing burpees then… 50 air squat cash out

Skill: 10 min EMOM 5 Chest-to-Bar pull ups WOD: 3 rounds for time 15 HSPU 30 ab-mat sit ups 45 double unders