Workout of the Day Complete 5 rounds for time of: 2 legless rope climbs 20 DB alternating power snatches (70/50#, 10R/10L) WOD Notes:  Come in to work a new skill!  If you're learning how to…

Workout of the Day AMRAP in 24 minutes of: 20 push ups 20 sit ups 20 wreckbag squats (50/35#) Every 4 minutes, complete a 200m wreckbag run.  Start with a run. WOD Notes:  Today is…

Workout of the Day Power Clean 1-1-1-1-1-1-1 Then complete NFT: Eye level KB swings 3x15 (as heavy as possible) WOD Notes:  The intent today is to establish a 1 rep max power clean!  If you…

Workout of the Day "Fran" Complete 21-15-9 reps for time of: Thrusters (95/63#) Pull ups Time Cap = 12 minutes. WOD Notes:  Fran is perhaps the CrossFit benchmark.  It is a fantastic test of gymnastics…

Workout of the Day AMRAP in 15 minutes of: 10 box jumps (24/20") 10 slam balls (30/20#) 1 complex (135/93#) 1 complex = 8 deadlifts, 6 hang power cleans, 4 front rack reverse lunges in…

Workout of the Day Overhead Squat 6x3 (80% 1RM) Then Every 2 minutes for 6 minutes, complete: 4 tempo overhead squats (40% 1RM, 5 seconds down, 5 second pause, 5 seconds up) WOD Notes:  Some…

Workout of the Day Complete 5 rounds for max reps of: Bench press (60% 1RM) Toes to bar Start a new round every 5 minutes. WOD Notes:  For this workout, you'll complete as many reps…

Workout of the Day Complete 3 rounds for time of: 500/400m row 21 hang power snatches (75/53#) WOD Notes: Choose a hang power snatch weight that will allow you to complete each round in 1…

Workout of the Day Sumo Deadlift 2x8 (65%), 2x5 (75%), 2x3 (85%) Then complete an alternating Tabata of: Bent over rows (95/63#) Back squats (95/63#) WOD Notes:  This is going to be one heck of…

Workout of the Day Complete 4 rounds for time of: 400m run 30 wallballs (20/14# to 10/9') 30 kettlebell swings (53/35#) Time Cap = 25 minutes. WOD Notes:  It's a great day for running! Choose…