Workout of the Day

STRENGTH Build To A 1rm Squat Clean *we Will Test This Again In 5 Weeks" METCON 3 Rounds 10 Hang Power Cleans (185/125) 20 Wallballs (20/14)

STRENGTH 100 Bar Facing Burpees For Time * We Will Test This Again In 5 Weeks" METCON 20 Cal Ab 50 Bicep Curls 20 Cal Ab 50 Banded Tri Oh Extensions 20 Cal Ab 50 Situps 20 Cal Ab 50 Reverse Bb Curls 20 Cal Ab 50 Banded Tri Pressdowns 20 Cal Ab

STRENGTH A1. Standing Bb Shoulder Press a2. Me Deficit Pushups x 4 Sets" METCON AMRAP20 12 Cal Row 8 T2b 6 Wall Walks

STRENGTH A1. Chest Supp Db Rows X 15-20 a2. Me Chinups a3. Db Pullover @33x1 x 4 Sets" METCON Emom X 21 1 = 16 Db Snatch 2 = 6 Ring Mu 3 = 65 Doubles

STRENGTH Build To A 7rm Db Complex 7 Db Power Cleans 7 Db Front Squats 7 Db Lunge/ L Leg 7 Db Lunge/ R Leg 7 Stoh *build Over 4 Sets" METCON 10 - 1 dbl Db Thruster(50/35) burpees Over Db"

Join us for another fun Saturday workout 830-930am Open gym 10am WOD

STRENGTH Build To A 6rm In 4 Set front To Back Lunge/leg *rest 1 Min Btw Legs *1 Lunge = Forward Lunge Right Into In Same Motion Reverse Lunge perform 6 Reps On 1 Leg Rest 1 Min And Perform 6 Reps On Other Leg *retest From 1 Month Ago" METCON 3 Rounds For Time 1k Row...