Workout of the Day Complete 3 rounds for time of: 1000/800m row 8 Turkish get ups (53/35#, 4R/4L) WOD Notes: Ideally the row and TGU should each take less than 4 minutes each round.  Choose…

Workout of the Day Shoulder Press 6-6-6-6-6 Then 3 rounds NFT of: 15 lateral raises 15 DB/KB shrugs 30 second handstand hold WOD Notes:  After some heavy shoulder work, this is a great day to…

Workout of the Day Complete for time: 30 double unders 14 wallballs (20/14# to 10/9') 5 power cleans (185/113#) Rest for the remainder of 3 minutes and repeat for a total of 9 rounds. WOD…

Workout of the Day Complete for time: 100 bicycles (50R/50L) 50 alternating toe touches 100 side crunches (50R/50L) 50 leg lifts 100 Russian twists (25/15#, 50R/50L) Complete the following after each ab exercise: 12 bench…

Workout of the Day Front Squat 10-8-6-4-2 Then 15 skin the cats or chin up - pull overs. WOD Notes:  As with other lifts, the goal of this rep scheme is to build to a…

  Workout of the Day AMRAP in 12 minutes of: 12 burpees 6 deadlifts (275/185#) WOD Notes:  Choose a deadlift weight that will allow you to unbroken through 3 to 5 rounds.  Ideally, it should…

Workout of the Day "The Baseline" Complete for time: 500m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest for the remainder of 8 minutes and repeat for a total of…

**Weather Update: The gym will be OPEN today!** Workout of the Day Power Snatch 1-1-1-1-1-1-1 Then complete 3 rounds NFT of: 4 snatch pulls (100% 1RM) 16 one-arm DB shoulder presses (8R/8L, from one knee)…

Workout of the Day Complete a 3 minute AMRAP for max reps at each of the following stations: Kettlebell swing (53/35#) Ab-mat sit ups Box jumps (or step ups) Slam balls (30/20#) Row (calories) Rest…

Workout of the Day Complete 15 rounds for time of: 5 thrusters (135/93#) 2 ring muscle ups Time Cap = 20 minutes. WOD Notes:  Today's thrusters are meant to be heavy! You should be able…