Workout of the Day "Open 21.4" Take 15 minutes to find a heavy single of the following complex: Deadlift + Squat Clean + Hang Squat Clean + Jerk Then "Open 11.3" AMRAP in 5 minutes of:…

Weather Update: Delayed opening @ 9:00am. (3 class times, 9/10/11am.) Before signing up for class, please be sure you can make it in (i.e., willing to drive in the snow, able to clear off car…

Workout of the Day Complete 5 rounds for time of: 10 double DB/KB thrusters (50/35#) 10 chest to bar pull ups 10 DB/KB facing burpees Rest 1 minute and then complete one more round as…

Workout of the Day Complete for time: 1000m row 100 double unders 800m row 80 double unders 600m row 60 double unders 400m row 40 double unders 200m row 20 double unders WOD Notes:  Choose…

Workout of the Day Overhead Squat 2-2-2-2-2-2 Then complete NFT: 30 consecutive bamboo overhead squats  WOD Notes:  Aim to start your first round of OHS at around 65% and end around 90% of your 1…

Workout of the Day EMOM for 27 minutes of: First minute: 4 ring muscle ups Second minute: 14 box jump overs (24/20") Third minute: 5 deadlifts (65% 1RM) WOD Notes:  If there is any minute…

Workout of the Day AMRAP in 7 minutes of: 10 handstand push ups 10 front squats (155/103#) Rest 3 minutes, then AMRAP in 7 minutes of: 10 toes to bar 10 overhead squats (93/63#) WOD…

Workout of the Day Sumo Deadlift 8x1 (85% 1RM) Then complete NFT: 40 front scales to back scales (20R/20L) 2 minutes of an inversion of your choice (rings, bar, handstand, headstand, wall walk) WOD Notes: …

https://youtu.be/JFle0JgsQTk Workout of the Day "Open 13.1" AMRAP in 17 minutes of: 40 burpees (6" target) 30 power snatches (75/43#) 30 burpees (6" target) 30 power snatches (135/73#) 20 burpees (6" target) 30 power snatches…

Workout of the Day Push Press 5-5-5-5-5 Then complete 3 rounds NFT of: 30 banded tricep extensions 10 bar push ups (5 seconds down, 5 seconds up) Weather Note: Snow is expected Thursday morning, starting…