Workout of the Day Split Jerk 5-5-3-3-1-1-1 Then Complete 4 rounds NFT: 15 second handstand hold 15 high hang muscle snatches (empty bar) WOD Notes:  A reasonable scheme for the split jerks today would be…

Workout of the Day Complete 10 rounds for time of: 5 deadlifts (315/205 NTE 75% 1RM) 15 wallballs (20/14# to 10/9') WOD Notes:  Choose a deadlift weight and rep scheme that will allow you to…

Workout of the Day Complete 4 rounds for time of: 400m run 50 double unders 25 burpees WOD Notes:  This will be a parking lot workout!  Bring your own jump rope and towel/carpet/sheet of cardboard…

Workout of the Day Front Squat 3-3-3-3-3 then Take 6 minutes to work on pistols / pistol progressions  Coaches' Challenge: 5 consecutive PVC overhead pistols (both sides) WOD Notes: Today we'll establish a 3 rep…

Workout of the Day “The Chief” Max rounds in 3 minutes of: 3 power cleans (135/95#) 6 push ups 9 squats Rest 1 minute and repeat for a total of 5 rounds.  We will record…

AMRAP in 16 minutes of: 20/14 cal row 12 toes to bar 8 DB power snatches (70/50#)

Weather Note: Due to the storm and loss of power at the gym, the 3:30pm class is cancelled for today. We hope to hold the 4:45, 6:00, and 7:15pm classes. Please check Wellness Living and…

Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/65#) WOD Notes:  Compare to 190717.

Complete 4 rounds of 45 seconds of work, 15 seconds of rest/transition of: Weighted box step ups (24/20") Sit ups DB/KB (squat) cleans Push ups WOD Notes: The box steps and cleans are performed holding…

Workout of the Day Sumo Deadlift 3-3-3-3-3 Then Complete 3 rounds not for time of: 12 Romanian deadlifts (40% 3RM sumo deadlift) 50 bicycles (25/side) WOD Notes:  Compare to 190406. Community Notes:  Happy 9th Birthday…