Workout of the Day Back Squat 5-5-5-5-5 Then Tabata handstand hold WOD Notes:  For the back squats, start around 60-65% and build up to a max, usually in the 80-85% range. For the tabata handstand…

Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/63#) WOD Notes:  Choose a squat variation (front, back or overhead) and weight that will give you a legitimate…

*Weather Note: The gym lost power due to Ida. There's also some clean up that needs to happen before classes can run safely. As such, ALL MORNING CLASSES ARE CANCELED. We'll update Wellness Living around…

Workout of the Day Hang Squat Clean 1-1-1-1-1-1-1 Then AMRAP in 3 minutes of: 5 hang power cleans (50% 1RM hang clean) 20 alternating toe touches WOD Notes:  For the hang power cleans in the…

Workout of the Day Complete for time: 10 ring muscle ups 75 sit ups 10 ring muscle ups 100/75 cal row WOD Notes:  Ring muscle ups can be scaled to 10 jumping muscle ups +…

Workout of the Day Complete 5 rounds, each for time of: 15 power snatches (95/63#) 15 box jumps (24/20") 15 thrusters (95/63#) Start a new round every 4 minutes.  Time cap for each round =…

Workout of the Day EMOM for 20 minutes of: 1 snatch balance WOD Notes:  The goal today is to increase in weight every 3 to 4 sets.  If you typically land in a split snatch…

Workout of the Day "Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/103#) 28 double unders 15 toes to bar WOD Notes:  The power clean and jerk is likely going to be…

Workout of the Day With a partner, complete for time: 150 KB swings (53/35#) 1 mile wreckbag run (50/35#) 150 KB swings (53/35#) WOD Notes:  One partner will be working at a time on KB…

Workout of the Day Sumo Deadlift 6x3 (85% 1RM) Then complete 3 rounds NFT of: 10 barbell good mornings (30% of 3 rep sumo) 40 banded clam shells (20R/20L)