- STRENGTH - EMOM x 10: 1 Olympic Snatch *Start EMOM @ 70% and add weight each set. *Goal is to finish around 90% - WORKOUT OF THE DAY - AMRAP 16 MIN 30 OHS [...]

- RUNNING CONDITIONING - 1 Mile Run For Time: *push your run with the intent of beating your mile time. - WORKOUT OF THE DAY - HeroWod Wednesday! “Weaver” 4 Rounds For Time 10 Strict [...]

- STRENGTH - Build to a heavy single: Strict Press - WORKOUT OF THE DAY - 8 MIN AMRAP 2 DB Push Press 2 DB Box Step-ups 40 Double Unders 4 DB Push Press 4 [...]

- STRENGTH - Build to a heavy single: Front Squat - WORKOUT OF THE DAY - “Big Bang” For Time: 50 Power Cleans Complete all fifty repetitions as quickly as possible. *Courtesy of Ben Bergeron* [...]

Eva Strong: A Hero WOD for slain Uvalde teacher Eva Mireles Join us today : 9A,10A,11A *Today we stand united with CrossFit gyms around the world to honor a fellow Crossfitter and fallen hero. Mireles [...]

- STRENGTH - Barbell Hip Thrusts 4 x 5 @ moderate to heavy loads *perform :40 sec Low Plank Hold after each set. - WORKOUT OF THE DAY - EMOM 20: Min 1: 15-20 Wall [...]

- STRENGTH - Build to a heavy: Squat Clean *15:00 minutes to complete. - WORKOUT OF THE DAY - 3 Rounds For Time: 21 Box Jumps 15 Burpee To Target 9 Bar Muscle-ups Fitness: Burpee [...]

- MIDLINE / ACCESSORY - 4 sets of: 15 GHD Sit-ups *100’ KB Farmers Carry after each set. *As heavy as possible. *Rest 1:00 in between sets. - WORKOUT OF THE DAY - HeroWod “Jonesy” [...]

- STRENGTH - Bench Press 3 x 1 @ 90% *perform 6-8 Strict Pull-ups after each set. - WORKOUT OF THE DAY - For Time: 30-20-10: Double DB Deadlifts Alt DB Power Snatch *75 Double [...]

*for PM no strength portion* - STRENGTH - Every 2:00 x 4 rounds: 1 Back Squat @ 90-94% - WORKOUT OF THE DAY - DTSC x NO BULL Pride Take over for all PM classes [...]