Workout of the Day Complete 5 rounds for time of: 20 pull ups 400m run Time Cap = 24 minutes. WOD Notes:  The beauty is the simplicity!  The goal today is to spend ~1…

Workout of the Day Complete the following sets, each for time: 500/400m row 40 wallballs (20/14# to 10/9') 40 box jumps (24/20") Start a new movement every 3 minutes.  Repeat for a total of 3…

**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…