Workout of the Day

Teams of 3 17 min AMRAP Partner A – Static overhead barbell hold 185/135 (heavy). Partner B – Static double KB front rack hold in squat position 53/36. Partner C – AMRAP push-ups. *Rotate personnel when someone drops the OH… Read more »

Bench Press 1 RM then 5, 2-minute rounds of: 15-cal. row Max toes-to-bars Rest 2 minutes

30 rounds of 1 power snatch 135/95 5 wall balls 10 push-ups

Happiest of Birthday’s to the designated gym Momma!! Thank you for all that you do for us all! We hope you have a great birthday today EMOM 8 minutes 3-5 strict ring dips then: 3-6-9-12 Back squat (from floor)@ 60%… Read more »

FLIP FLOP 7-minute AMRAP: 20 dumbbell push presses (50/35 lb.) 40 double-unders then: then 12 minutes to find OH Squat 1 RM

3×20 Front Rack lunges *10 per leg, increase weight per set then: 4 rounds 1 minute per station calories on bike or rower Rope Climbs Goblet Squats 53/35 Burpees rest  

Today will conclude Coach Dave’s gymnastics series. Today will be covering Handstand push ups as well as rope climbs. For those not participating there will be a Hero WOD. We will see you all at 10 am! “Roy” Marine Corps… Read more »

*Gymnastics Series Reminder* Don’t forget that tomorrow will be the final day of Coach Dave Gymnastics Series. The last session will be covering Handstand push ups and Rope climbs. We will see you then from 10-noon!   Today: Teams of… Read more »

EMOM 8 minutes 3-5 strict ring dips then: For time: 9 Shoulder-to-Overheads, 185/135 lbs 9 Kettlebell Swings, 53/35 9 Wall Balls, 20/14 lbs 15 Shoulder-to-Overheads, 155/115 lbs 15 Kettlebell Swings 15 Wall Balls, 20/14 lbs 21 Shoulder-to-Overheads, 135/95 lbs 21… Read more »

Bench Press 3-3-3 then: 21-15-9 reps for time of: Overhead squats 135/95 Box jumps 24/20