Workout of the Day

Come and join us for open gym from 1000-1200!

In teams of 3 (40 min cap) 800m run w/ med ball (together) then 3 rounds 45 TTB | K2E | Knee Raise 75 med ball squat cleans 20/14 | 14/10 | 10/6 45 med ball sit ups 20/14 |… Read more »

Open WOD: 20.1 10 RFT (15 min cap) 8 Ground-to-Overheads 95/65 | 65/45 10 Bar facing burpees | Burpee step overs G2O can be snatch or C&J, but at this weight it really should be snatches for speed and efficiency.

10 min EMOM 5 C2B pull ups Skill, working on chest to bar, rx athletes may increase the number if t hey want a larger challenge. Those just learning C2B without bands can lower the number to work on efficiency… Read more »

Alt EMOM 10 Minute 1: 15 DB Deadlifts 50/35 | 35/25 | 25/15 Minute 2: 10 DB Romanian Deadlifts 50/35 | 35/25 | 25/15 DB Alternating EMOM today to work on staying braced and cycling between an upright chest vs… Read more »

Every 10 minutes for 30 minutes 500/450m Row 25 Single DB Box Step Overs 50/35 | 35/25 | 25/15 on 24″/20″ 1000/900m Bike 100′ Single DB Walking Lunge 50/35 | 35/25 | 25/15 Looking for about 8-9 minutes of work… Read more »

Strict press – 4×5 at 70-80%For Time (20 min cap) 800m run 21 push press 95/65 | 75/55 | 45/35 15 burpee to 6″ target 400m run 15 burpee to 6″ target 21 push press 800m run

Hero WOD: “Payne Train” For Time 400 meter Run 5 Rounds of Cindy* 400 meter Run 4 Rounds of Cindy* 400 meter Run 3 Rounds of Cindy* 400 meter Run 2 Rounds of Cindy* 400 meter Run 1 Round of… Read more »

Teams of 2 ( 35 min cap)10 rounds for time: 12 deadlifts 255/17524 wall balls 20/14 | 14/10 | 10/648 DUs/96 SU note: Looking for a moderate weight on the barbell, something that we could do 6 unbroken fairly easily…. Read more »

21.3 and 21.4 For time (15 minute cap) 15 front squats 95/65 | 65/45 30 toes-to-bars | hanging knee raise 15 thrusters 95/65 | 65/45 Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups | pull… Read more »