Workout of the Day Complete for time: 800m run 70 eye level KB swings (53/35#) 60 one-arm suitcase KB deadlifts (30R/3L, 53/35#) 50 one-arm KB hang power cleans (25R/25L, 53/35#) 40 one-arm KB push presses…

Workout of the Day AMRAP in 16 minutes of: 36 double unders 24 one-arm DB clean and jerks (50/35#, 12R/12L) 12 weighted box step ups (50/35#, 6R/6L) WOD Notes:  Choose a double under rep scheme…

Workout of the Day Sumo Deadlift 8x3 (80% 1RM) Then Tempo deadlifts 4x7 (50% 1RM, 3 seconds down, 1 second up) WOD Notes:  Choose a weight that will allow you to start each set with…

  Workout of the Day Complete 5 rounds for time of: 20 pull ups 400m run Time Cap = 24 minutes. WOD Notes:  The beauty is the simplicity!  The goal today is to spend ~1…

Workout of the Day Complete the following sets, each for time: 500/400m row 40 wallballs (20/14# to 10/9') 40 box jumps (24/20") Start a new movement every 3 minutes.  Repeat for a total of 3…

**NOTE** The water will be shut off to the gym from ~7 to 9 am for building maintenance.  This means we'll effectively have no bathrooms, sinks or drinking water available during that time.  Classes will…

Workout of the Day Every minute on the minute for 15 minutes, complete: 3 squat cleans (155/103#) 8 toes to bar Rx = touch and go cleans.  If you can't complete the work in one…

Workout of the Day Complete for time: 40 KB swings (53/35#) 40 abmat sit ups 4 rope climbs 30 KB swings (53/35#) 30 abmat sit ups 3 rope climbs 20 KB swings (53/35#) 20 abmat…

Workout of the Day Front Squat 6x3 (80% 1RM) Then complete NFT: 4 sets of 10 lateral box jumps (5R/5L) WOD Notes:  When completing the lateral box jumps, shoot for explosive movements with a smooth…

Workout of the Day "The Chief" AMRAP in 3 minutes of: 3 power cleans (135/93#) 6 push ups 9 air squats Rest 1 minute and repeat for a total of 5 rounds. WOD Notes:  It's…