Workout of the Day Back Squat 8 x 3 (80% 1RM) Then Max back squats in 1 minute @ 40% 1RM (50% of weight used in part 1) WOD Notes: You'll hit a set of…

Workout of the Day Complete the following 20 movements, 22 reps of each, in any order, for time!  Rx = 95/63# barbell, 24/20" box WOD Notes:  We'll have print outs of the 20 movements when…

Workout of the Day Complete 1 round for time: 500/400m row 50 burpees 400m run Time cap: 10 minutes. Then take 20 minutes to work on any 2021 goals you may not have hit yet!…

Workout of the Day Complete 10 rounds for time of: 15 wallballs (20/14# to 10/9') 10 toes to bar 5 deadlifts (70% 1RM, sumo or conventional) Time Cap = 22 minutes. WOD Notes:  We expect…

Workout of the Day EMOM for 20 minutes of: 1 power clean + 1 hang power clean  Rock Climbing Note: There are 3 spots remaining for this Friday's rock climbing session, from 1-3PM at PRG…

Workout of the Day Complete 5 rounds for time of: 50 double unders 16 single arm overhead reverse lunges in place (50/35#, 8R/8L) WOD Notes:  Choose a double under modification that will take less than…

Workout of the Day "Hollywood" Complete for time: 2000m run 22 wallballs (30/20# to 10/9') 22 ring muscle ups 22 wallballs (30/20# to 10/9') 22 power cleans (185/113#) 22 wallballs (30/20# to 10/9') 2000m run…

Workout of the Day Overhead Squat 1-1-1-1-1-1-1 Then complete NFT: 3x10R/10L one-arm KB overhead squats WOD Notes:  The goal today is to gradually build to a heavy single on overhead squats.  Plan to start your…

Workout of the Day Tabata: Strict pull ups Push ups Sit ups Squats WOD Notes:  This is an at-home workout only as the gym is closed today!  A tabata rep scheme is 8 rounds of…

Workout of the Day "Double Isabel" Complete for time: 60 power snatches (135/93#) Time Cap = 12 minutes. WOD Notes:  This is a humdinger of a workout!  Pick a weight with which you could perform…