Workout of the Day

Strength: Back Squat 1×8 at 60% 1RM Back Squat 1×8 at 60% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×6 at 70% 1RM Back Squat 1×4 at 80% 1RM Strength: Our percentages are a touch lower than we… Read more »

Conditioning: Every 5 minutes for 30 minutes (3 Rounds of Each) Minute 0: 1000m row (or 2000m Bike) Minute 5: 9 Wall Walks + 45 Wall Balls For today’s workout we are foregoing the partner WOD and instead working on… Read more »

Strength: 4 rounds for quality of: 12 Alternating Barbell Reverse Lunges Weighted Wall Sit, 45/35 lbs, 30 secs Rest 2 mins For our lower body strength, run a clock to time both the wall sits and the rest. Lunges, ensure… Read more »

*Closed for Thanksgiving. Enjoy the Holiday!*

Strength: 1RM Snatch While we should be practicing squat snatches, we want to test our strongest lift, even if that is a power snatch. Conditioning: “Nate-ish” AMRAP 12 2 Ring Muscle Ups 4 Strict HSPU 8 KB Swings 70/53 Scaled… Read more »

For 3 cycles: AMRAP in 6 mins of: 8 Burpee Box Jump Overs, 24/20 in Double Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft 8 Dumbbell Hang Power Cleans, 50/35 lbs Double Dumbbell Front Rack Walking Lunge, 50/35 lbs,… Read more »

*Today marks the start of our next 12 week cycle with emphasis on olympic lifting* Weightlifting: 1RM Clean and Jerk While we should be practicing a squat clean and split jerk as that is most likely to let us lift… Read more »

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

Conditioning: Partner WOD (teams of 2) AMRAP 30 25 KBS 53/35 20 Goblet Squats 53/35 15 S2O 95/65 10 Box Jumps 30″/24″ 5 Strict Pull Ups One works/One Rests. Partners can only switch after each movement i.e. partner 1 does… Read more »