Workout of the Day Complete for time: 4 rope climbs 20 box jump overs (30/24") 3 rope climbs 20 front squats (135/93#) 2 rope climbs 20 floor wipers (135/93#) 1 rope climb 20 power snatches…

Workout of the Day Split Jerk 2-2-2-2-2-2 The complete 4 rounds NFT of: 20 second ring support hold 40 second dead hang

Workout of the Day EMOM for 15 minutes of: 3 hang clusters (135/83#) 6 lateral burpees over barbell WOD Notes:  Choose a weight for hang clusters that will allow you to perform most, if not…

Workout of the Day Complete the following row intervals, each for time: 250/200m 500/400m 750/600m 1000/800m 750/600m 500/400m 250/200m WOD Notes:  In class, we'll kick off an interval on the 0, 2, 5, 10, 17,…

Workout of the Day Back Squat 5-5-5-5-5 Then Tabata handstand hold WOD Notes:  For the back squats, start around 60-65% and build up to a max, usually in the 80-85% range. For the tabata handstand…

Workout of the Day "Nancy" Complete 5 rounds for time of: 400m run 15 overhead squats (95/63#) WOD Notes:  Choose a squat variation (front, back or overhead) and weight that will give you a legitimate…

*Weather Note: The gym lost power due to Ida. There's also some clean up that needs to happen before classes can run safely. As such, ALL MORNING CLASSES ARE CANCELED. We'll update Wellness Living around…

Workout of the Day Hang Squat Clean 1-1-1-1-1-1-1 Then AMRAP in 3 minutes of: 5 hang power cleans (50% 1RM hang clean) 20 alternating toe touches WOD Notes:  For the hang power cleans in the…

Workout of the Day Complete for time: 10 ring muscle ups 75 sit ups 10 ring muscle ups 100/75 cal row WOD Notes:  Ring muscle ups can be scaled to 10 jumping muscle ups +…

Workout of the Day Complete 5 rounds, each for time of: 15 power snatches (95/63#) 15 box jumps (24/20") 15 thrusters (95/63#) Start a new round every 4 minutes.  Time cap for each round =…