Workout of the Day "Diane" Complete 21-15-9 reps for time of: Deadlifts (225/153#) Handstand push ups Time cap=12 minutes WOD Notes:  Diane is one of our annual benchmarks.  Choose a deadlift weight that will take…

Workout of the Day AMRAP in 1776 seconds: 200m grass loop 12 push ups 12 toes to KB 24 KB swings WOD Notes:  This is an outside class today. Make sure to bring some cold…

Workout of the Day Bench Press 8x2 (85-90%) Then for max range of motion (not for time): 30 barbell roll outs WOD Notes:  The goal today is to hold one weight across all 8 sets.…

Workout of the Day "EVA STRONG" With a partner, complete 5 rounds for time: 24 double unders (both) 19 toes to bar (split) 2 clean and jerks (205/135, split) 400m run (both) Time cap =…

Workout of the Day AMRAP in 20 minutes of: 30 second handstand hold 30 second air squat hold 30 second hollow hold 30 second chin-over-bar hold WOD Notes:  Fight for beautiful positioning today! If the…

Workout of the Day Back squat 5-3-3-2-2-2 Then complete NFT: 30 box step ups as high as possible WOD Notes:  The sets of back squat today should ideally start around 65% and build to ~90%…

Workout of the Day Complete 4 rounds for time: 15 push jerks (135/93#) 3 rope climbs 600m run Time cap = 24 minutes WOD Notes:  Choose a rope climb option that will take between 45…

Workout of the Day Complete max reps in 3 minutes at each of the following stations: Row (cal) Sit ups Burpees Rest 3 minutes then complete max reps in 2 minutes at each station.  Rest…

Workout of the Day Thruster 3-3-3-3-3 Then complete NFT 20 chin up pull overs or skin the cats WOD Notes: Thrusters can come from the rack or the floor today.  If you're unsure as to…

Workout of the Day Complete for time: 21 power cleans (135/93#) 42 push ups 15 power cleans (135/93#) 30 push ups 9 power cleans (135/93#) 18 push ups WOD Notes:  Choose a power clean weight…