Workout of the Day Complete 2 rounds for time of: 30 pull ups 30 push ups 30 power snatches (95/63#) 30 pistols 30 toes to bar Time Cap = 21 minutes. WOD Notes:  This is…

Workout of the Day Back Squat 10-8-6-4-2-4-6-8-10 WOD Notes:  A reasonable goal today would be to start the set of 10 at ~50% of your 1RM, build to 90% and then work back to 50%…

Workout of the Day Complete 3 rounds for time of: 40 wallballs (20/14# to 10/9') 40/30 cal row Time Cap = 18 minutes. WOD Notes:  Pick a wallball weight today that will let you complete…

Workout of the Day Complete 7 rounds for time of: 25 KB swings (53/35#) 2 rope climbs WOD Notes:  Pick a KB weight that will let you go complete each round in 1 or 2…

Workout of the Day "Open 21.4" Take 15 minutes to find a heavy single of the following complex: Deadlift + Squat Clean + Hang Squat Clean + Jerk Then "Open 11.3" AMRAP in 5 minutes of:…

Weather Update: Delayed opening @ 9:00am. (3 class times, 9/10/11am.) Before signing up for class, please be sure you can make it in (i.e., willing to drive in the snow, able to clear off car…

Workout of the Day Complete 5 rounds for time of: 10 double DB/KB thrusters (50/35#) 10 chest to bar pull ups 10 DB/KB facing burpees Rest 1 minute and then complete one more round as…

Workout of the Day Complete for time: 1000m row 100 double unders 800m row 80 double unders 600m row 60 double unders 400m row 40 double unders 200m row 20 double unders WOD Notes:  Choose…

Workout of the Day Overhead Squat 2-2-2-2-2-2 Then complete NFT: 30 consecutive bamboo overhead squats  WOD Notes:  Aim to start your first round of OHS at around 65% and end around 90% of your 1…