Bench Press 8x1 (90% 1RM, 1s pause on chest) Then 5 attempts at max consecutive reps of chest to bar pull ups Hoodie Notes:  Today is the last day to get in on the reorder…

Complete 4 minutes for max reps at each of the following stations: row (1 cal = 1 rep) pistols (alternating legs) hang power cleans (155/95#) WOD Notes:  There will be no rest time to transition between…

Every minute on the minute for 8 minutes complete : 3 strict weighted pull ups (25/15#) max reps power cleans (185/125# NTE 80%)

"Open 12.3" AMRAP in 18 minutes of: 15 box jumps (24/20") 12 push presses (115/75#) 9 toes to bar WOD Notes:  This was the third Open workout from 2012 and we will be kicking off…

Sumo Deadlift 8x1 (90%) Then AMRAP in 6 minutes of: 100 single unders 50 double unders 10 triple unders

Complete 3 rounds for time of: 400m run 15 pull ups 50 squats 15 pull ups Hoodie Notes:  We are placing another hoodie order for anyone who missed the first round!  You can fill out…

Complete 15-12-9 reps for time of: Bar facing burpees Clean & jerks (135/95#) WOD Notes: This should be a short metcon in the under 10 minute range. Clean & jerk weight should not exceed 75%…

**The 7:00pm class is cancelled for tonight due to no sign ups. Please email or text us if you needed this class time.** Back Squat 8x1 (90%) Then 5x5 drop box jumps NFT WOD Notes: …

“Last Chance” New Year’s Eve Open Gym WOD Notes:  Today is the last chance to knock some 2015 goals off the board.  Come in between 7:30 and 10:30 a.m. to do any workout you want! …

AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 wallballs (20/14# to 10/9') Community Notes:  Happy Birthday Brian W!