Workout of the Day

Closed for Easter!

“Teams of 2: For Time: 2000m Row 100 Thrusters 45/35 | light DBs 50 Pull Ups | Assisted PU | Ring Row 2000m Row 50 Pull Ups | Assisted PU | Ring Row 100 Thrusters 45/35 | light DBs 2000m… Read more »

Deadlift- 1×10 at 70-75%, then 2×10 at 90% of that number Strength – This should be a challenging set of 10 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar… Read more »

5 Rounds for Time ( 25 min cap) 500/450m Row 10 Box Jumps 30″/24″ | 24″/20″ | step ups 20 Wall Balls 20/14 | 14/10 | 10/6 Core Tabata – Hollow Rocks 20s on 10s off for 4 minutes Workout… Read more »

Bench Press- 1×10 at 70-75%, then 2×10 at 90% of that number Strength – This should be a challenging set of 10 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our… Read more »

Back Squat – 1×10 at 70-75%, then 2×10 at 90% of that number Strength – This should be a challenging set of 10 that will make us fight to finish. After our first set, we’ll drop 10% of whats on… Read more »

**Bar Muscle Up Progressions – 15 minutes of practice OR Accumulate as many reps as possible in 15 minutes, if proficient work strict MU or banded strict MU** ****Note, rope climbs will only happen if ropes are fixed by this… Read more »

Come join us for Open Gym from 1000-1200!

Teams of 2: AMRAP 16 250m Row 5 Squat Cleans 185/135 | 155/105 | 135/95 or lighter 5 Muscle Ups (bar or ring) | 10 Chest to Bars | 10 assisted pull ups INTO 14 minute clock: Build to a… Read more »

Hang Power Snatch – E2MOM 10 3 reps at 70-80% working on a little heavier of a hang snatch for multiple reps. Bar does not come back to the floor, but reps do not need to be ‘touch and go’… Read more »