Workout of the Day

WOD: Every 10 minutes for 3 rounds (30 minutes)200m Farmer Carry 50/3530/24 Cal Row20 Dual DB Front Squats 50/3520/15 Cal Bike Note: Looking to get about 2 minutes rest per round here, so if the farmer carry is the limiting… Read more »

Strength: Strict Press: 15 minutes1×5 at 75% rest 60-90s1×3 at 80% rest 60-90s2×2 at 85% rest 60-90s1 max set at 85% WOD: EMOM 106 Chest-To-Bar Pull Ups | Pull Ups | Jumping/banded Pull Ups or Ring Row6 Box Jumps 24″/20″… Read more »

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

Partner “Cindy” 30 rounds for time (40 min cap) 5 pull ups | banded/jumping | ring rows 10 push ups | knee push ups | incline push ups on box 15 air squats – each partner must complete three rounds… Read more »

2RFT (30 min cap) 100 DU/200 SU 800 Meter Run 40 Alternating Pistols Squats | Pistol Progressions | Goblet Squats 53/35 (or scaled weight) 25 Box Jump Overs 24″/20″ 10 Strict Deficit Handstand Push-Ups 4″/3″ | Strict HSPU 0-2 mats… Read more »

Strength – Push Press + Dips E3MOM for 15 minuntes (5 sets) 5 Push Press building from 60% of 1RM Jerk Max effort -1 dips (Rings/matador/bench or box) Strength – looking to build over our 5 sets for the push… Read more »

Conditioning: AMRAP Repeats AMRAP 5: 20 Single DB Box Step Over 50/35 | 35/20 | 25/10 24″/20″ 20 Toes To Bar | K2E | Knee Raise/Lying Leg Raise Max Calorie Bike OR Row Rest 3 minutes, repeat twice (3 total… Read more »

Strength: Single Arm DB Overhead Walking Lunge 4×50′ (10 minutes) Strength – we’re going to demo and warm up briefly the overhead lunge, but then we’ll set a 10 minute clock in which we will perform 4 sets of 50′… Read more »

Deadlift: 15 minutes 1×5 at 75% rest 60-90s 1×3 at 80% rest 60-90s 2×2 at 85% rest 60-90s 1 max set at 85% Strength – we’re going to be doing 5 sets at 75-85%. First set should be sets of… Read more »

Hero WOD – Jospeph Angelini Jr For Time 10 Shoulder-to-Overheads (185/135 lb) 20 Hand Release Push-Ups 15 Handstand Push-Ups 20 Shoulder-to-Overheads (135/95 lb) 15 Hand Release Push-Ups 10 Handstand Push-Ups 30 Shoulder-to-Overheads (75/55 lb) 10 Hand Release Push-Ups 5 Handstand… Read more »