**NOTE** The water will be shut off to the gym from ~7 to 9 am for building maintenance.  This means we'll effectively have no bathrooms, sinks or drinking water available during that time.  Classes will…

Workout of the Day Every minute on the minute for 15 minutes, complete: 3 squat cleans (155/103#) 8 toes to bar Rx = touch and go cleans.  If you can't complete the work in one…

Workout of the Day Complete for time: 40 KB swings (53/35#) 40 abmat sit ups 4 rope climbs 30 KB swings (53/35#) 30 abmat sit ups 3 rope climbs 20 KB swings (53/35#) 20 abmat…

Workout of the Day Front Squat 6x3 (80% 1RM) Then complete NFT: 4 sets of 10 lateral box jumps (5R/5L) WOD Notes:  When completing the lateral box jumps, shoot for explosive movements with a smooth…

Workout of the Day "The Chief" AMRAP in 3 minutes of: 3 power cleans (135/93#) 6 push ups 9 air squats Rest 1 minute and repeat for a total of 5 rounds. WOD Notes:  It's…

Workout of the Day AMRAP in 12 minutes of: Row (calories) Burpees Pick your own rep scheme to maximize your reps.  One restriction: you must complete at least 30 reps of each! Rest 5 minutes…

Workout of the Day Complete 4 rounds for time of: 15 chest to bar pull ups 30 one-arm DB push press (50/35#, 15R/15L) 15 box jumps (30/24") Time Cap = 20 minutes. WOD Notes:  All…

Workout of the Day Run 1600m Rest 4 minutes Run 800m Rest 3 minutes Run 400m Rest 2 minutes Run 200m WOD Notes:  Today is a great opportunity to hit some benchmark runs!  There are…

Workout of the Day Seated box jumps 5x3 Then Deadlift 10-10-10-10 WOD Notes:  The 10 rep max deadlift is a fairly challenging endeavor!  If you feel like you can push today, aim to start your…