Workout of the Day 2 rounds for time 300/225 row 30 squats 20 ring dips 300/225 row 30 squats 25 hand release pushups 300/225 row 30 squats 30 push press (#75/#55)  Read More

Workout of the Day 4 rounds for quality 6 weighted pullups (#45/#25) 12 weighted good mornings (#95/#65) 18 GHD situps 200 meter DB carry (#50/#35) (1st 50m: 1 DB overhead / 1 front rack position 2nd 50m: same but switch arms 3rd 50m: farmers carry 4th 50m: both DB’s in front rack)Read More

Pre WOD Every 3 minutes on the minute for 15 minutes 5 Pendlay rows 10 DB pullovers 30 band pull aparts Workout of the Day 15 minutes as many rounds as possible 30/21 calorie row 15 kettlebell swings (24kg/16kg) 30 abmat situps 15 goblet squats RX+.. 32kg/24kg / 15 GHD situpsRead More

Workout of the Day “May the 4th Be With You” In teams of 3, complete the following 300 pullups 400 pushups 500 situps 600 squats *at any time, one of the 2 trainers may jump in as your “4th” and help complete repsRead More

Workout of the Day 50/35 calorie Assault bike for time 7:00 rest 500 meter row for time 7:00 rest 400 meter run for time  Read More

Workout of the Day For time 10-9-8-7-6-5-4-3-2-1 Power clean and jerk (#155/#105)(RX+ #185/#135) Strict pullups *200 meter run after each roundRead More

Pre WOD Back squat 5 X 5 Workout of the Day 10 minutes as many rounds as possible 20 double unders 15 squats 10 box jumps (24″/20″) 5 burpeesRead More