Workout of the Day Skill Work: Take 12 mintues to work strict ring muscle up progressions. Then Overhead Squat 2-2-2-2-2-2 WOD Notes:  It's a great day to work on building towards muscle ups! No matter…

Workout of the Day 400m farmer carry (as heavy as possible, 8 min cap) Rest 5 minutes 1 mile run (as fast as possible (12 min cap)) WOD Notes: Today we challenge ourselves with a…

Workout of the Day Complete AMRAP in 20 minutes of: 12 bench press (50%) 12 box jumps (30/24") WOD Notes: This workout is fairly slow and steady. The bench press will need to be broken…

Note:  The AC is not functioning in the gym and the temp was 85* as we locked up.  Be prepared with some cold water for a sweaty sumo deadlift day!  We'll update when it is…

Workout of the Day Complete 4 rounds for time of: 15 strict handstand push ups 50yd walking lunge WOD Notes: The strict handstand push ups should take less than 2 minutes in the early rounds…

Workout of the Day Complete 10 rounds for reps of: 30 seconds max calorie row 30 seconds rest 30 seconds max reps back squats (155/103#) 30 seconds rest WOD Notes:  The squats today should be…

Workout of the Day Shoulder press 10-8-6-4-2-2-2 Then complete 3 rounds NFT of: 20 bent over reverse flies 20 lateral raises 20 front raises  WOD Notes:  We've got a LOT of shoulder presses today! If…

Workout of the Day Complete AMRAP 15: 60 double unders 15 C2B pull ups WOD Notes:  Ideally the first several rounds of this workout should take less than 2 minutes. It may slow down as…

Workout of the Day Complete for time: 800m run 40 one-arm DB hang power clean and jerks (50/35#, 20R/20L) 40 abmat sit ups 400m run 40 abmat sit ups 40 one-arm DB hang power clean…

Workout of the Day Front Squat 5x5 @ 75% Then EMOM for 8 minutes of: 8 front squats @ 40% 1RM WOD Notes:  Today offers a LOT of front squat practice! Strive for great mechanics…