Workout of the Day

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  

METCON 5 Rounds For Time 500m Row 15 Box Facing Burpees 400m Run" CASHOUT 2 Min Me Feet Anchored Situps rest 2 Min 2 Min Me Barbell Rollouts

STRENGTH A.build To A 1rm Strict Press + Push Press + Push Jerk + Split Jerk once Strict Press Fails Only Push Ress + Push Jerk + Split Jerk Once Push Press Fails Only Push Jerk + Split Jerk once Push Jerk Fails Only Split Jerk" METCON Amrap 12 9 C2b Pullups 6 Hang...

STRENGTH A. 5 Snatch Pulls Drop And Reset 1 Squat Snatch x 5 Sets" 5 Rounds 2 Min On 1 Min Off 12 Ohs (115/75) w Remaining Time me T2b rest 1 Min Between Sets