Workout of the Day Every 4:00 for 20 minutes 200 meter run 15 overhead squats (#95/#65) 50 double unders *post time of slowest round  Read more

Pre WOD Back squat 6 X 5 Workout of the Day 10 minutes as many rounds as possible 7 pullups 14 box jumps (24″/20″)Read more

Pre WOD Back squat 6 X 5 Workout of the Day 10 minutes as many rounds as possible 7 pullups 14 box jumps (24″/20″)Read more

Pre WOD Every 3 minutes on the minute for 15:00 5 deadlifts Workout of the Day In 12 minutes, climb as far up ladder in reps as possible 1 thruster (#95/#65) 1 lateral over the bar burpee 2 thrusters 2  lateral over the bar burpee 3 thrusters 3  lateral over the bar burpee 4/4, 5/5 etc…….Read more

Workout of the Day For time 1 mile run 50 pullups 50 burpees 50 box jumps 50 situps 50 lunges 50 kettlebell swings  Read more