Workout of the Day Overhead Squat 3-3-3-3-3-3 Then 3 rounds NFT of: 20 hollow rocks 20 overhead reverse lunges in place (30% 3RM OHS) WOD Notes:  There is a lot of work to be done…

Weather Update: The gym will be open for the 4:00, 5:00 and 6:00 pm classes!  Please only venture out if you feel safe traveling (ideally with 4WD). Complete 21-18-15-12-9-6-3 reps for time of: Cal row…

Workout of the Day AMRAP in 20 minutes: 3 weighted strict pull ups (35/20#) 6 deficit handstand push ups (5/3") 9 KB/DB front rack squats (53/35#) Switch sides on the front rack each round. WOD…

Workout of the Day Sumo Deadlift 5-4-3-2-1-1 Then 3x10 Romanian deadlifts (40% 1RM sumo) 100 standing banded hip abductions (50R/50L, band around ankles) WOD Notes:  The goal is to shoot for 75 to 80% for…

Workout of the Day Complete 10 rounds for time of: 3 power snatches (135/93#) 3 burpees over bar 3 power clean and jerks (135/93#) 3 burpees over bar Rx = unbroken snatches and power clean…

Workout of the Day Complete 3 rounds for time of: 1000/800m row 8 Turkish get ups (53/35#, 4R/4L) WOD Notes: Ideally the row and TGU should each take less than 4 minutes each round.  Choose…

Workout of the Day Shoulder Press 6-6-6-6-6 Then 3 rounds NFT of: 15 lateral raises 15 DB/KB shrugs 30 second handstand hold WOD Notes:  After some heavy shoulder work, this is a great day to…

Workout of the Day Complete for time: 30 double unders 14 wallballs (20/14# to 10/9') 5 power cleans (185/113#) Rest for the remainder of 3 minutes and repeat for a total of 9 rounds. WOD…

Workout of the Day Complete for time: 100 bicycles (50R/50L) 50 alternating toe touches 100 side crunches (50R/50L) 50 leg lifts 100 Russian twists (25/15#, 50R/50L) Complete the following after each ab exercise: 12 bench…