Workout of the Day

STRENGTH Build To A 1rm Front Squat 50x5 60x4 70x3 80x2 90x1 95x1 110% - Walkout + 3 1/4 Squats 101% + X 1" METCON 3 Rounds For Time 30 Wallballs 30 Americm Kb Swings (70/53)

METCON 400m Run 100 Doubles 500m Row 20 Box Stepups x 5 Sets *rest 3 Min After Each Set"

STRENGTH A1. Me Deficit Pushups (hands On 2x45#plates/hand) a2. Chest Supported Db Rows X 12-15 x 4 Sets" METCON 5 Rounds For Time 5 Wall Walks 5 Bar Mu

STRENGTH A. E:90 X 10 Sets build To A Max Power Snatch + Hang Power Snatch *will Max Our Squat Snatch Next Week" METCON "For Time 30 Power Snatches (95/65) 30 Power Clean And Jerks (115/75) *every Drop = 200m Run

"A1. NARROW STANCE HEEL ELEVATED BACK SQUAT X 20 X 4 SETS @2110 *PUT HEELS ON 1X10#PLATE AND DO NOT LOCK KNEES AT THE TOP A2. ME SUPINE GRIP CHIN OVER BAR HOLD PLUS SLOW LOWER X 4 SETS (IF YOU CAN HOLD FOR ATLEAST :15 USE WEIGHT) METCON "Amrap 20 15 Cal Row 10...

Join us for another fun Saturday workout 830-930am OPEN GYM 10am WOD

STRENGTH A. Build To A Heavy 1rm Front Squat @42x1 for The Day In 12 Min " METCON 21-15-9-6-3 - Thrusters(115/75) 9-7-5-3-1 - Ring Mu