Back Squat 10-9-8-7-6-5-4-3-2-1 WOD Notes:  The goal for this workout is to start at 40-50% of your 1RM and increase weight each set. If you're feeling great, go for a new 1RM on the…

Complete 3 rounds for time of: 400m run 25 push presses (95/65#) 15 ring dips

Complete for time: 100 double unders 90 Russian twists (25/15#) 80 KBS (53/35#) 70 bicycles 60 goblet squats (53/35#) 50 sit ups 40 mountain climbers 30 lemon squeezers 20 slam balls (30/20#) 10 strict toes…

Bench Press 3-3-3-3-3 Then 5x10 KB bench press WOD Notes:  Compare bench press to 180404. Iron Phoenix Notes:  As promised, here are the workouts for this Saturday's 6th Annual Battle for the Iron Phoenix!  All…

With a partner complete 63-42-21 reps for time of: Hang power snatches (75/55#) Burpees Box jumps (24/20") WOD Notes:  One partner will work at a time while the other rests but partners can switch at…

Sumo deadlift 5-5-3-3-2-2-1-1-1 Then 3x20R/20L banded twists WOD Notes: Your first set of 5 deadlifts should be approximately 60-65% of your 1RM. Community Notes: Come by the gym at 7:00pm tonight (Friday) for a discussion…

Complete for time: 2000m row 10 rope climbs 2000m run WOD Notes:  The scale for the rope climbs today will be 50 hanging knee raises.  You should be out the door for the run by…

Complete 3 rounds for time of: 10 bar muscle ups 35 wallballs (20/14# to 10/9') WOD Notes:  The scale for bar muscle ups will be either 2x slam balls -OR- 2x pull ups. Iron Phoenix…

Front Squat 5x3 (80% 1RM) Then 5x5 knee jump box jumps  NFT Summer Teen Notes:  There are still some spots available in the summer teen program!  If you know anyone who might be interested, you…