Front Squat – 3×10 at 70%, 75%, 80% of 5RM For Time: 800m Run 40 TTB | K2E | Knee Raise 30 Dual DB Hang Power Clean 50/35 | 35/25 | 25/15 20 Dual DB Front Squat 50/35 | 35/25… Read more »
Monday, November 4th

Front Squat – 3×10 at 70%, 75%, 80% of 5RM For Time: 800m Run 40 TTB | K2E | Knee Raise 30 Dual DB Hang Power Clean 50/35 | 35/25 | 25/15 20 Dual DB Front Squat 50/35 | 35/25… Read more »
Come and join us for open gym from 1000-1200!
Teams of 3 – 40 min cap Buy In 100/70 cal bike Then: 3RFT 50 Box jump overs 24/20 | 20″/16″ | Step Overs 50 Power cleans 155/105 | 135/95 | 95/65 50 Toes to bar | K2E | Knee… Read more »
Pulling strength – Superset Feet Elevated Ring Rows 3×8-10 Dual DB Bicep Curls – 3×8-12 For Time: (14 min cap) 500m/450m row 50 KB Swings 53/35 | 35/26 | 26/18 200m Farmer Carry 53/35 | 35/26 | 26/18 50 KB… Read more »
Happy Halloween! *** No 5pm/630pm classes today *** AMRAP 12 x 2 50 Wall Balls 20/14 | 14/10 | 10/6 40 DB Walking Lunges (any carry) 35/25 | 25/15 | 15/10 30 Dual DB Power Clean 35/25 | 25/15 |… Read more »
Deadlift – 2×5 @ 70% 5RM 2×5 @ 80% 5RM 1×5 @ 85-90% 5RM For Time: 50 Deadlifts 225/155 | 185/135 | 135/95 50/35 Calories of Assault Bike (Can Sub 70/50 cal row) 50 Dual Dumbbell Box Step-Overs 35/25 |… Read more »
Tempo Back Squat – 4×3 w/ 5 second negative 65-75% of 1RM 3RFT: (14 min cap) 25/20 Cal Row 20 Single-Arm Dumbbell Push Press 50/35 | 35/25 | 25/15 15 TTB | K2E | Knee Raise 10 Alt DB Snatch… Read more »
Bench Press – 4×8 at 70-75% For time: 15 min cap 21-15-9-6-3 Handstand Push Up | 1-2 mats | Z-Press Hang Power Clean 115/85 | 95/65 | 75/55 Workout – for those scaling to z-press, lets find a weight we… Read more »
Hero WOD Emily: 10 RFT 30 Double Unders 15 Pull Ups 30 Air Squats 100m Sprint 2 min rest Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive… Read more »
Halloween WOD: For Time (40 min cap) 10 Burpees 31 KB Swings 53/35 | 35/26 | 26/18 10 Burpees 31 Box Jumps 24″/20″ 10 Burpees 31 Push Press 95/65 | 75/55 | 45/35 10 Burpees 31 Pull Ups | Assisted… Read more »