Complete 3 rounds for time of: 800m run 50 KB swings (53/35#) Meat Notes:  We're  doing another meat order!  For those of you that don't know, we do gym wide meat orders a few times…

  Thanks to everyone who came out on Sunday to complete "Maren"! Split Jerk 1-1-1-1-1-1-1 Then 40 yd handstand walk or 10 minutes of handstand practice. WOD Notes:  Compare to 190716.

Complete 5 rounds for time of: 10 thrusters (135/93#) 5 bar muscle ups WOD Notes:  The scale for bar muscle ups will be 10 pull ups and 10 push ups.  The thrusters may be unbroken…

"Maren" Complete 7 rounds for time of: 3 handstand push ups (6" deficit) 1 run (250m) 20 double unders 11 high box jumps (30/24") WOD Notes: We hope you can join us today for a…

Powerlifting Total Back Squat 1-1-1 Bench Press 1-1-1 Deadlift 1-1-1 WOD Notes:  It's here!!!! You've worked hard the last few months to get stronger in the squat, bench, and dead. Today you get to test…

Deadlift or Sumo Deadlift 1-1-1-1-1-1 then 3 x 30 banded good mornings WOD Notes: For anyone doing the power lifting total on Saturday, treat today like a prep day. Warm up to around 70% and…

Tabata: Row (calories) Tuck ups Med ball clean (20/14#) Rope climbs Rest 1 minute between movements. WOD Notes: For each movement, you'll complete 8 rounds of 20 seconds work & 10 seconds rest. We'll record…

Complete 10-9-8-7-6-5-4-3-2-1 reps for time: Push jerks (135/93#) Chest to bar pull ups Community Notes:  Happy Birthday Becky and Abby! Pretty Cool Notes:  On Friday March 6, John will get the opportunity to compete in…

Box Squat 5x3 (80-85%) Then 5x3 high box jump WOD Notes:  This is our last squat day before the power lifting total!  The goal is to get your technique as spot on as possible.  Find…

Complete for time, with a single dumbbell (50/35#) or kettlebell (53/35#): 400m farmer’s carry  21-15-9 of weighted box step ups (24/20″) & power snatch  400m farmer’s carry Any time  you put down your DB or…