Front Squat 2-2-2-2-2-2 Then "Bring Sally Up" Squats (135/95 NTE 40% 1 rep max back squat) WOD Notes: To see the cash out performed at another gym, click here.  Compare front squats to 121006.

Complete for time: 100 double unders 3 rounds for time of: 25 push ups, 25 toes to bar and 2 rope climbs 100 double unders Community Notes:  Cari Metler's mother recently passed away.  If you were…

"Elizabeth" Complete 21-15-9 reps for time of: Clean (135/95#) Ring dip WOD Notes: Clean = full squat clean. Compare to 120604. Community Notes: Happy birthday Jackie B! Other Notes: One week down in our Fall…

Complete 2 rounds for time of: 25 pull ups 50 deadlifts (155/105# NTE 40%) 800m run Community Notes:  Happy Birthday Peggy!! Will WOD for Beer: So far we have 5 people heading to DelVal for…

Snatch Balance 1-1-1-1-1-1 Then EMOM for 10 minutes of 2 hang snatches WOD Notes:  If flexibility limits you on doing snatches, this workout will be a 1 rep max front squat taken from the floor…

Complete 30-20-10 reps for time of: Burpee plate jumps (4") Hang power clean (135/80# NTE 60%) Community Notes:  Happy Birthday Josh!!

Bamboo bench press 3x15 then Bamboo shoulder press 5x5 then Weighted push up 1 rep max

"Fall Nutrition Challenge Performance Test" max strict pull ups in 1 minute 75 wallballs for time (5 minute time cap) 1 rep max clean (10 minutes) 1 mile run A rest will be taken between…

Deadlift 2-2-2-2-2-2 Then EMOM for 5 minutes of: 5 deadlifts (60% 2 rep max) AMRAP in remainder of minute of double unders WOD Notes:  Feel free to complete this workout during the 8 a.m. barbell…

Partner Interval Complete 10 rounds (5 each) for time of: 5 front squats (215/135#) 7 box jumps (24/20") 9 wallballs (20/14# to 10/9') Community Notes:  Happy Birthday Hoagie!!