Workout of the Day

STRENGTH A1. Bent Rows X 10 a2. Db Pullovers X 15 @22x1 a3. Banded Face Pulls X 15 x 4 Sets" METCON 5 Rounds For Time 75 Doubles 7 Bar Mu

STRENGTH Build To A 1rm Big Clean Complex In 4 Sets squat Clean + Hang Squat Clean + Push Press squat Clean + Hang Squat Clean + Push Jerk squat Clean + Hang Squat Clean + Split Jerk" METCON For Time: 50 Cal Ab 50 Russian Kb Swings 50 Bfb

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

STRENGTH Build To A 6rm In 4 Set deficit Reverse Lunge (stand On 1x45# Plate) *rest 1 Min Btw Legs X 4 Sets *build" METCON 30-20-10 back Squat (135/95) c2b Pullups rest 3 Min 30-20-10 thruster (95/65) bfb

STRENGTH 20 Tgu *each Rep Must = :15 rest 3 Min 20 Double Kb Turkish Situps (light)" "400m Run X 6 rest 1 Min @:2-:3 Faster Than Mile Pace 400s rest 3 Min METCON 5 Rounds 10 Cal Bike 10 T2b

STRENGTH Redo 50 Strict Ring Dips For Time *1 Month Ago Last Tested *must Start From A Mu b1. Prone Rear Delts Flys X 20 b2. Behind The Back Bb Shrugs X 20 x 3 Sets METCON "500m Row then: 5 Rounds 3 Wall Walks 12 Db Bench (50/35) 27 Doubles) then: 500m...

STRENGTH 4 Sets a1. Rdl X 6-8 @33x1 a2. Wall Leaning Tibia Raises X 25 a3. Sl Deficit Calf Raises X 15-20/leg" METCON AMRAP 20 12 Sa Db Hang Power Clean X 6/arm (50/35) 12 T2b 200m Run