Workout of the Day

0930 Only “Black Friday” For Time (with partner) – 30 min cap 200 Box Jump Overs 24″/20″ | 20″/16″ | step overs 150 Wall Balls 20/14 | 14/10 | 10/6 100 Ground to Overheads 115/85 | 95/65 | 75/55 50… Read more »

Happy Thanksgiving! Only a special Thanksgiving WOD today at 0930! “Thanksgiving with the Girls” “Angies House” 20 pull ups 20 push ups 20 sit ups 20 air squats “Helen’s House” 400m run 21 KBS 53/35 12 pull ups “Fran’s House”… Read more »

***Reminder, 4pm is the last class today!*** Deadlifts – EMOM 10 8 Deadlifts @ 60% 5RM If we don’t have a 5RM lets use 50% of 1RM today. Power Snatch Ladder (15 min cap) 10 Power Snatch 95/65 | 75/55… Read more »

Pulling strength: 3 supersets 60% of max pull ups Ring Rows to form failure Rest 2 minutes Alt EMOM 20: Minute 1 – 12/10 Calories of Assault Bike Minute 2 – 12 Toes to Bar | K2E | Knee Raise… Read more »

Tempo Front Squat – 31X1 4×3 @ 80% 5RM 4RFT 12/10 Cal Row 10 Single Arm DB Overhead Squat 50/35 | 35/25 | 25/15 6 Dual DB Devil’s Presses 50/35 | 35/25 | 25/15 Workout – we have two complex… Read more »

Hero WOD – Zachary Tellier For time 10 burpees 10 burpees 25 push ups 10 burpees 25 push ups 50 lunges 10 burpees 25 push ups 50 lunges 100 sit ups 10 burpees 25 push ups 50 lunges 100 sit… Read more »

Alt EMOM 24 (6 rounds) Minute 1: 14/10 Cal Bike Minute 2: 1 Round of DT 155/105 | 135/95 | 95/65 Minute 3: 16/12 Cal Row Minute 4: Rest Today’s workout is NOT a partner WOD, but we should at… Read more »

Clean Pulls – 4×5 at 90-100% of 1RM Clean Annie: For Time 50-40-30-20-10 Dus or DU attempts or SU Ab Mat Sit Ups Classic benchmark Annie today, but for those working on DU we highly encourage doing DU attempts instead… Read more »

HSPU Skill work ~ 10-15 minutesFor those with HSPU, complete one max set of HSPU, then E2MOM for 10 minutes complete 50-60 % of max reps. AMRAP 123 Strict Pull Ups | Assisted Strict | Ring Row6 Strict HSPU |… Read more »

Back Squat –2×5 @ 110% of Front Squat 5RM2×10 @ 80% of Front Squat 5RM 3RFT (12 min cap)50′ DB single arm overhead walking lunges 50/35 | 35/25 | 25/1525 KB Swing 53/35 | 35/26 | 26/1820 Alt DB snatches… Read more »