Workout of the Day Strongman Day!! Take 10 minutes to work on each of the following stations: Shouldering a stone Taking a keg from ground to overhead 400m farmer's carry WOD Notes:  Come on in…

Workout of the Day AMRAP in 15 minutes of: 15 Russian KB swings (70/53#) 15 push presses (95/63#) 15 box jumps (24/20") 15 push ups WOD Notes:  Choose a push press weight that will allow…

Workout of the Day Front Squat 4x6 (75% 1RM) Then AMRAP in 3 minutes of: Rope climbs WOD Notes:  Try to stay at one weight for all 4 sets of front squats.  If you are…

Workout of the Day Complete for time: 600m run 60 burpees 400m run 40 burpees 200m run 20 burpees Time Cap = 22 minutes WOD Notes:  This will be GREAT prep for our annual "200…

** Member Note - Wellness Living is experiencing an unplanned outage. Don't let that stop you from getting your WOD in! Even if you can't sign up, just come in at your normal/preferred class time.…

Workout of the Day Deadlift 5-5-5-5-5 (3 second eccentric, fast concentric) Then complete 3 rounds NFT of: 10 lateral box jumps (5R/5L) 10 windmills (5R/5L) WOD Notes:  The deadlifts should be slightly slower than usual…

Workout of the Day AMRAP in 12 minutes 0f: 5 ring muscle ups 5 push jerks (165/113#) WOD Notes:  The first round of muscle ups should be less than 30 seconds (1 or 2 sets)…

Workout of the Day Complete 10-20-30-40-50 reps for time of: Wallballs (20/14# to 10/9') Complete 30 double unders and 10 burpees before each round. Time Cap = 20 minutes. WOD Notes: Pick a double under…

Workout of the Day Snatch + high hang snatch + high hang snatch 1-1-1-1-1-1 Then complete: Max consecutive strict pull ups WOD Notes:  As with any snatch day, choose the version that will make you…

Workout of the Day EMOM for 24 minutes: First Minute: 10 deadlifts (conventional or sumo, 60% 1RM) Second Minute: 5 deficit handstand push ups (-4") Third Minute: 10 chest to bar pull ups WOD Notes: …