12.12.2017

Workout of the Day

A.

Overhead Squat

Find a Heavy Single

B.

For Time:

1500m Row

100 Double Unders

50 SDLHP (55/35)

100 Double Unders

1500m Row

12.10.2017

Workout of the Day

For Time

2000m Row

-THEN-

Three Rounds

12 Handstand Push Ups

12 Goblet Squats (55/35)

-THEN-

1RM Clean & Jerk

*30 min Time Cap

12.9.2017

*Cancellations due to weather will be updated here. If the parking lot is inaccessible we will be closed.

HAPPY BIRTHDAY MIKE W!

Workout of the Day

In Teams of Two

10 Rounds For Time

14 Pull Ups

28 HR Push Ups

28 Box Jumps (24/20)

12.8.2017

Workout of the Day

A.

100 Burpees

*These Count Towards 25 Days of Burpees

B.

For Max Reps

Tabata:

Kettlebell Swings

Row

Sit Ups

Shuttle Sprints

12.7.2017

Throwback Thursday!

February 24th, 2017

Workout of the Day

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

12.6.2017

Workout of the Day

A.

Hang Snatch

Find a Heavy Triple

B.

3 Rounds For Time

20 Hang Power Clean (95/65)

20 Front Squat (95/65)

20 Push Press (95/65)

12.5.2017

Tons of PRs yesterday! Great work everyone!

Workout of the Day

A.

Ring Dips

4 x Max Effort

*Mod to Ring Push Ups, FLR or Ring Hold

B.

15 min AMRAP

50ft Handstand Walk*

15 Burpees

30 Pistols

*Mod to 5 Wall Walks

12.4.2017

Workout of the Day

A.

1RM Back Squat

B.

3 min AMRAP

5 Hang Clean & Jerk (95/65)

6 Bar Facing Burpees

20 Double Unders

Rest 90 Seconds

x3

12.3.2017

Workout of the Day

30 min EMOM

Min 1: 10-9-8-7-6-5-4-3-2-1 Thrusters

Min 2: 10-12 Bar Facing Burpees

Min 3:  Rest/Add Weight

*Build to a Heavy Thruster