Workout of the Day

Strength: 2×5 Push Press @ 75%2×3 Push Jerk @ 85-90%2×1 Split Jerk @ 100% NOTE – all percentages are based off our 1RM PUSH PRESS, so we should not exceed the maximum of our push press when we are split… Read more »

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

Come and join us for open gym from 1000 – 1200

Teams of 2: (25 min cap) Partner 1: 40/30 Cal Row Partner 2: AMRAP C&J 135/95 | 115/85 | 95/65 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Snatch 135/95 | 115/85 | 95/65 Switch and Repeat… Read more »

Open 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 50/35 | 35/20 6 toes-to-bars | knee raises 24 double-unders | single unders This is a long workout with relatively low reps, so pace your… Read more »

Front Squats 4 sets of 6 2 reps at 90% rest 15s 4 reps at 80% Rest 2 minutes Front Squats – athletes should perform a heavy double (90%), unrack 10% of that and immediately (~ 15s) go into a… Read more »

Strict HSPU ladder 1/2/3/4/5/6/7/6/5/4/3/2/1 For those without HSPU, complete pike push ups but ensure to work on getting torso more vertical and loading the shoulders. Mats okay if needed. HSPU, goal is to complete each prescribed set as quickly as… Read more »

AMRAP 3 400m Sprint AMRAP Front Squats 75/55 | 65/45 | 45/35 Rest 2 min AMRAP 3 400m Sprint AMRAP KBS 53/35 | 35/26 | 26/18 Rest 2 min AMRAP 3 400m Sprint AMRAP Goblet Squats 53/35 | 35/26 |… Read more »

Badger 3 RFT 30 Squat Cleans 95/65 30 Pull Ups 800m run If your legs are burnt, sub it out into power cleans. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed… Read more »

Teams of 2: AMRAP 25 3 Ring Muscle Ups | Bar/assisted MU | 6 Pull Up + Dips 10 Sumo Deadlift High Pull 115/85 | 95/65 | 75/55 20 Power snatch 115/85 | 95/65 | 75/55 30 Deadlift 115/85 |… Read more »