Workout of the Day Complete 10 rounds for time of: 15 wallballs (20/14# to 10/9') 10 toes to bar 5 deadlifts (70% 1RM, sumo or conventional) Time Cap = 22 minutes. WOD Notes:  We expect…

Workout of the Day EMOM for 20 minutes of: 1 power clean + 1 hang power clean  Rock Climbing Note: There are 3 spots remaining for this Friday's rock climbing session, from 1-3PM at PRG…

Workout of the Day Complete 5 rounds for time of: 50 double unders 16 single arm overhead reverse lunges in place (50/35#, 8R/8L) WOD Notes:  Choose a double under modification that will take less than…

Workout of the Day "Hollywood" Complete for time: 2000m run 22 wallballs (30/20# to 10/9') 22 ring muscle ups 22 wallballs (30/20# to 10/9') 22 power cleans (185/113#) 22 wallballs (30/20# to 10/9') 2000m run…

Workout of the Day Overhead Squat 1-1-1-1-1-1-1 Then complete NFT: 3x10R/10L one-arm KB overhead squats WOD Notes:  The goal today is to gradually build to a heavy single on overhead squats.  Plan to start your…

Workout of the Day Tabata: Strict pull ups Push ups Sit ups Squats WOD Notes:  This is an at-home workout only as the gym is closed today!  A tabata rep scheme is 8 rounds of…

Workout of the Day "Double Isabel" Complete for time: 60 power snatches (135/93#) Time Cap = 12 minutes. WOD Notes:  This is a humdinger of a workout!  Pick a weight with which you could perform…

Workout of the Day AMRAP in 20 minutes of: 5 burpees 1 rope climb 30 double unders WOD Notes:  This is a long slow grind of a workout!  Rope climbs can be scaled to a…

Workout of the Day Sumo Deadlift 3-3-3-3-3 Then complete NFT 4x10 Romanian deadlifts (50% 3RM sumo) WOD Notes:  Aim to start your first set of deadlifts today around 70% of your 1 rep max and…

Workout of the Day Complete 8 rounds for time of: 20 DB snatches (50/35#) 10 box step overs with DB (24/20") WOD Notes:  Choose a DB that will give you a chance at completing all…