Workout of the Day

Closed for Memorial Day!

Hero WOD: Carse 21-18-15-12-9-6-3 reps, for time of: Squat Clean, 95/65 lbs Double Under Deadlift, 185/135 lbs Box Jump, 24/20 in Begin each round with a 50 meter Bear crawl.

Memorial Day Murph! For Time: Partition However or perform straight through/half murph 1 mile run (weighted) 100 pull ups 200 Push Ups 300 Air Squats 1 mile run (weighted)

Gymnastic Strength: 4 Supersets A1) Max effort strict handstand push up | Pike Push Ups | Z-press A2) Max effort strict pull up | assisted pull up | ring rows 2 min rest Strength – combining push/pull gymnastic strength today…. Read more »

Strength: Box Squats + Walking Lunge In 15 minutes build to a heavy triple back rack box squat. ***Must Complete 20 walking lunges (body weight) after each set*** Strength – Focusing on a box squat today, taking away all momentum… Read more »

Strict Press: 15 minutes 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1×1 at 90% rest 60-90s 1 max set at 90% Strength – we’re going to be doing 5 sets at 80-90%. First set should be a… Read more »

Climb Nancy, Climb! 5 Rounds For Time (30 min cap) 400m Run 15 Overhead Squats 95/65 | 75/55 | 45/35 5/4/3/2/1 Rope Climbs Spinning off of the benchmark workout “Nancy”, we’re going to add rope climbs into each round, decreasing… Read more »

Back Squat: 15 minutes 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1×1 at 90% rest 60-90s 1 max set at 90% Strength – we’re going to be doing 5 sets at 80-90%. First set should be a… Read more »

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

For time: (teams of 2) (30 min cap) 200m farmer carry 53/35 | 35/26 | 26/18 75 Power Snatch 95/65 | 75/55 | 45/35 200m farmer carry 53/35 | 35/26 | 26/18 75 Back squats 95/65 | 75/55 | 45/35… Read more »