Workout of the Day

Strength: Tempo Back Squat – 65-75% 5×3 1 rep 5 second negative 1 rep 3 second negative 1 rep full speed Squats – 3 different tempos for 3 reps, so lets really feel the difference in control and power across… Read more »

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

Partner WOD: Teams of 3 4 RFT (30 min cap) 75/60 Cal Bike 60 TTB 45 P. Clean (95/65, 115/80, 135/95, 155/105) 30 P. Snatch (95/65, 115/80, 135/95, 155/105) Reps are split however, only 1 working at a time. Members… Read more »

Strength: Weighted Pull Up Negatives 5×3 at slowest/smoothest negative possible Pull ups – use a bench or a box so that you start at chin over bar unless strong enough to perform good weighted pull ups. Looking for a slow… Read more »

Double Under Skill work: ~ 15 minutes (for those with DU, EMOM 10 of 35 DUs (scale # to something achievable in 30s or less)) Conditioning: 3RFT: (11 min cap) 50 DU/60s of DU attempts 25 Wall Balls 20/14 |… Read more »

Strength: Deadlift w/ 3 second negative 4×5 at 65-70% of 1RM Strength – we’re going to really be working on our bracing and breathing technique today with some tempo deadlifts under moderate load. Lets ensure we keep our shoulders locked… Read more »

Weightlifting: Push Jerk 3×3 Touch and Go (~65-75% 1RM jerk) 3×3 Singles (reset in front rack ~75-85% For the Push Jerk, the first 3 sets of 3 should be one weight as heavy as possible while maintaining touch and go… Read more »

Strength: Front Squats 4×5 at 30X1 tempo at 70% of 1RM Front Squats – Can be taken from the rack this week Conditioning: 2RFT (12 Min Cap) 50′ Dual DB Walking Lunge (farmer carry) 50/35 | 35/20 3 Bar Muscle… Read more »

Hero WOD – Zues 3RFT 30 Wall Balls 20/14 30 SDHP 75/55 30 Box Jump 24″/20″ 30 Push Press 75/55 30 Cal Row 30 Push Ups 10 Back Squats (body weight) Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro,… Read more »

Teams of 2: AMRAP 24 10 Wall Balls 20/14 10 KBS 53/35 | 35/26 5 Power Cleans ***One partner does one full round while other partner runs 200m*** Barbell weights go up every 4 rounds 95/65 | 75/55 135/95 |… Read more »