Workout of the Day

Back Squat: 3 waves (6 sets) at: 3/1 at 63%/73%, rest 2 minutes 3/1 at 73%/83% rest 2 minutes 3/1 at 83%/90-93% Back Squat waves – we’ll be hitting a set of 3 immediately followed by a weight jump and… Read more »

Clean Grip Deadlift: 4×5 at 90-110% of our clean “Clean grip deadlift – this is so much more than just a double overhand grip. Lets focus on keeping the knuckles down and elbows externally rotated, a quad dominant first pull… Read more »

July 4th – 0930 only Hero WOD: Jack AMRAP 20 10 Push Presses 115/85 | 95/65 | 75/55 10 Kettlebell Swings 53/35 | 35/26 | 26/18 10 Box Jumps 24″/20″ | 20″/16″ | Step Ups Background: Army Staff Sgt. Jack… Read more »

Strict Press: 10 min emom 6-8 reps at 60% 1RM Strength- emom should start off relatively easy, so lets ensure we hit 8 reps for as long as possible. About that 5 minute mark our fatigue will set it and… Read more »

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

“7/4/1776″ 4 Rounds for Time (teams of 2 or solo) 300 meter Run 24 Toes-to-Bars | K2E | Lying leg raise 24 Box Jumps 24″/20” 24 Goblet Squats 53/35 | 35/26 24 Hand Release Push-Ups 24 KB Swings 53/35 |… Read more »

Snatch Accessory: 5 sets 3 Behind the neck snatch grip push jerks 3 Snatch Balance Build from 50% of 1RM snatch Rest 90s Weightlifting – these are the same movements with a difference catch in the height of our bodies…. Read more »

Gymnastic Strength Tri-set, 3-4 sets (15 min cap) A) Wide Grip Strict Pull Ups – 10 reps B) Strict Ring Dips – 10 reps C) Weighted Hollow Rocks – 10 reps Gymnastic Strength – wide grip pull ups will help… Read more »

Power Clean + Push Jerk: 15 minutes 5×3 at 65%, 70%, 70%, 75%, 75% of Power Clean or Push Jerk # 2 minutes or less rest Weightlifting – triples today, but these are NOT touch and go. Regardless of preferred… Read more »

AMRAP 20 20/15 Cal Row 30 Push Ups | Knee Push Ups | box push ups 40 AB Mat Sit Ups 50 Air Squats Workout – longer, low intensity grind, so lets try and set a pace that we can… Read more »