Complete 7 rounds of: 9 kettlebell swings (70/53#) 7 dumbbell bench press (AHAP) 5 strict L-sit pull-ups WOD Notes:  This workout is to be completed EMOM style, where you start a new movement each minute. …

Complete 15-12-9 reps for time of: Front Squats (135/95#) Burpee box jumps (24/20") At t=8:00, complete 12-9-6 of the same movements. At t=15:00, complete 9-6-3 of the same movements. WOD Notes: Record your time for…

Complete 5 rounds for time of: 20 wall balls (20/14# to 10/9') 5 strict pull ups 10 deadlifts (275/185# NTE 65%) 5 strict handstand push ups WOD Notes: There will be a 25 minute cap…

Complete 4 rounds for time of: 3 Power clean and jerks (205/125# NTE 80%) 9 Burpees 3 Power clean and jerks (205/125#) 9 Pull ups Rest 60 seconds after each round. WOD Notes:  Each round…

Complete each on a 90 second clock: 80 yard shuttle run, max KBS (70/53#) 80 yard shuttle run, max box jumps (30/24″) 80 yard shuttle run, max toes to bar Rest 90 seconds after each…

Open 18.1 Remix - Partner Interval AMRAP in 20 minutes of: 8 toes to bar 10 dumbbell clean & jerk (5R/5L @ 50/35#) 12/8 calorie row WOD Notes: Intensity is the name of the game…

Complete 5 rounds of: 9 thrusters (135/95) 9 strict pull ups 9 burpees Rest 1 minute after each round Yoga Note: Starting today, our 11:15am Sunday yoga class is FREE! Many of our coaches and…

Work up to a heavy 1 rep power snatch then Complete for time & load: 10-8-6-4-2 power snatch (155/105#) 50 yd farmer carry after each set (AHAP) WOD Notes: The power snatches should be heavy;…

Complete 8 rounds for max reps: 40 seconds Squat Cleans (80% 1RM) 20 seconds Rest 40 seconds Row (calories) 20 seconds Rest Community Notes:  Happy Birthday Frank W. and Kerri! Schedule Notes: If you're looking…

Complete 4 rounds, each for time of: 7 sumo deadlifts (70% 1RM) 14 pull ups 21 box jumps (24/20") Start a new round every 5 minutes. WOD Notes: Each round will be capped at 4…