Workout of the Day EMOM for 24 minutes of: First minute: 40 double unders Second minute: 6 power cleans (155/103#) Third minute: 12 toes to bar Fourth minute: 6 push jerks (155/103#) WOD Notes:  This…

Workout of the Day "Nate"  AMRAP in 20 minutes of: 2 ring muscle ups 4 handstand push ups 8 KB swings (70/53#) WOD Notes:  It is time for one of our ICA benchmarks!!  Nate is…

Workout of the Day Bench Press 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 30 Paloff presses (15R/15L) 30 banded lat pulls (15R/15L) WOD Notes:  It is a great day to try for a PR bench…

Workout of the Day Complete for time: 40/30 cal row 20 burpee box jump overs 10 snatches (165/113#) 20 burpee box jump overs 40/30 cal row WOD Notes:  This is a variation of the 5th…

Workout of the Day Complete 10 rounds for time of: 15 wallballs (20/14# to 10/9') 40 yd farmer carry (70/50# KBs or DBs) WOD Notes:  The 40 yd course will be in the gym so…

Workout of the Day Back Squat  3x2@75% 2x2@85% 2x2@90% Then complete 3 rounds NFT of: 10 KB lateral squats (5R/5L) 10 KB Romanian deadlifts (5R/5L) WOD Notes:  The intent of today's workout is to hit…

Workout of the Day Complete 5 rounds for time of: 2 legless rope climbs 20 DB alternating power snatches (70/50#, 10R/10L) WOD Notes:  Come in to work a new skill!  If you're learning how to…

Workout of the Day AMRAP in 24 minutes of: 20 push ups 20 sit ups 20 wreckbag squats (50/35#) Every 4 minutes, complete a 200m wreckbag run.  Start with a run. WOD Notes:  Today is…

Workout of the Day Power Clean 1-1-1-1-1-1-1 Then complete NFT: Eye level KB swings 3x15 (as heavy as possible) WOD Notes:  The intent today is to establish a 1 rep max power clean!  If you…

Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull ups Time Cap = 12 minutes. WOD Notes:  Fran is perhaps the CrossFit benchmark.  It is a fantastic test of gymnastics…