Workout of the Day

Happy Birthday Coach Miranda! Overhead Squat – 4×3 at 70-75% 12 min clock As we build up, we only need 1 or 2 reps to feel a good grasp of the weight, so don’t waste additional reps as you build… Read more »

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

For Time: teams of 3 400 DU / 800 SU 200 Wall Balls 20/14 | 14/10 | 10/6 150 Toes to Bar | K2E | Knee raise or lying leg raise 100 Chest to bar pull ups | pull ups… Read more »

Clean & Jerk Complex: 1 Clean Pull, Hang Power Clean, Jerk 1 Power Clean and Jerk 5 sets, starting at 70% of 1RM Power Clean and building if possible. Two total reps, first rep is a pull, a hang clean… Read more »

Lower Body Tri Set Every 4 minutes for 16 minutes (4 sets) A) Tempo Back Squat, 6 reps at 33X1 tempo at 60-70% B) Farmer Carry DB Walking Lunge 16 steps (8/leg) 50/35 | 35/20 | 25/10 C) Wall Sit… Read more »

10 Rounds for time ( 30 min cap ) 5 Strict Pull Ups | Harder Banded Strict PU | Ring Rows 10 HSPU | 1-2 mats | hand release push ups 200m run Simple, longer workout balancing cardio with upper… Read more »

Front Squat – Every 2 minutes for 12 minutes: 0-2: 8 Front Squats: 67% 2-4: 6 Front Squats: 72% 4-6: 4 Front Squats: 77% 6-8: 8 Front Squats: 72% 8-10 6 Front Squats: 77% 10-12: 4 Front Squats: 82% Similar… Read more »

Power Snatch: 5×2 at 70-80%, rest 60-90s Snatch Doubles – these do not have to be touch and go, so lets reset and focus on quality in each rep. Ascending AMRAP 12 3/6/9/12/15/ect… Power Snatch 95/65 | 75/55 | 45/35… Read more »

Hero WOD – “Rock” Three 5-minute AMRAPs in 17 minutes AMRAP in 5 minutes 10 Power Cleans (135/95 lb) 12 Burpees 14 Box Jumps (24/20 in) 20 Sit-Ups Max distance Row Rest 1 minute On a 5-minute/1 minute interval timer,… Read more »

Teams of 2, 30 min cap For Time: 150 Wall Balls 20/14 | 14/10 | 10/6 50 Clean and Jerks 155/105 | 135/95 | 95/65 30 Bar Muscle Ups | Assisted MU | 30 Pull Ups/Ring Rows + 30 Dips… Read more »