Workout of the Day Back Squat 1-1-1-1-1-1 Then complete 4 rounds NFT of: 5 high box jumps 16 pistols (8R/8L) WOD Notes:  Try to build so that your first set is around 75% of your…

Workout of the Day "Isabel" Complete for time: 30 power snatches (135/93#) OR  "Randy" Complete for time: 75 power snatches (75/53#) Time Cap = 10 minutes. WOD Notes: Isabel is a benchmark workout that is designed…

Workout of the Day With a partner, complete 3 rounds for time of: 70 wallballs (20/14# to 10/9') 60 KB swings (53/35#) 50 sit ups 40 burpees Only one partner may work at a time…

Workout of the Day Hang Power Clean 5-5-5-5-5 Then EMOM for 8 minutes of: Even minutes: 5 muscle cleans (60% 5RM HPC) Odd minutes: 12 bent over rows (60% 5RM HPC) WOD Notes:  Compare HPC…

Workout of the Day Complete 3 rounds for time of: 24 thrusters (95/63#) 8 bar muscle ups WOD Notes:  Choose a weight for thrusters that allows you to get through the first round in 1…

Workout of the Day Overhead Squat 3-3-3-3-3-3 Then 3 rounds NFT of: 20 hollow rocks 20 overhead reverse lunges in place (30% 3RM OHS) WOD Notes:  There is a lot of work to be done…

Weather Update: The gym will be open for the 4:00, 5:00 and 6:00 pm classes!  Please only venture out if you feel safe traveling (ideally with 4WD). Complete 21-18-15-12-9-6-3 reps for time of: Cal row…

Workout of the Day AMRAP in 20 minutes: 3 weighted strict pull ups (35/20#) 6 deficit handstand push ups (5/3") 9 KB/DB front rack squats (53/35#) Switch sides on the front rack each round. WOD…

Workout of the Day Sumo Deadlift 5-4-3-2-1-1 Then 3x10 Romanian deadlifts (40% 1RM sumo) 100 standing banded hip abductions (50R/50L, band around ankles) WOD Notes:  The goal is to shoot for 75 to 80% for…

Workout of the Day Complete 10 rounds for time of: 3 power snatches (135/93#) 3 burpees over bar 3 power clean and jerks (135/93#) 3 burpees over bar Rx = unbroken snatches and power clean…