- STRENGTH - Front Squats 4 sets of 5 at 70% - WORKOUT OF THE DAY -: 2 Rounds for time: 20 Squat Cleans 95/135 30 Chest To Bar Pull up 40 Cal Ski

- WORKOUT OF THE DAY - 3 Rounds for Time (with a Partner) 100/75 calorie Assault Bike 40 Power Snatches 80/115

- STRENGTH - Heavy set of 3 clusters - WORKOUT OF THE DAY -: AMRAP 18 500M Ski 18 TTB 9 Clusters Dumbbell Clusters RX: 35/50

- STRENGTH - Strict Press off the rack 4 sets of 3 at 70% - WORKOUT OF THE DAY -: EMOM 8: ODD: 12 Front Squat 75/105 EVEN: 15 GHDSU (or Sub for DB weighted [...]

- CORE WOD - 3 Rounds 40 sec on/20 Sec rest Birddogs Fire Hydrants Left Side Planks Right Side Planks - WORKOUT OF THE DAY -: Hero Wod: “MELIGONIS” For Time Complete: PART A) 1 [...]

- STRENGTH - Clean pulls Heavy set of 3 - WORKOUT OF THE DAY -: For time Complete: 400 M Row 10 Power Cleans 115/165 10 Burpee Box Jump Overs 800 M Row 10 Power [...]

- STRENGTH - Back Squats off the rack 4 sets of 5 @ 70% - WORKOUT OF THE DAY - 4 Rounds for time: 50 Air Squat 15/12 Cal Bike 8 Back Squat 135/185

HAPPY HALLOWEEN! *Costumes Welcome!* - WORKOUT OF THE DAY - AMRAP 33 MIN: In teams of 3: *One teammate is always Biking for Cals *One Partner Working at a time *One partner Resting --45 Pull [...]

- STRENGTH - EMOM x 8 4 Tap & Go Power Snatches Working weight 65%-75% of 1RM - WORKOUT OF THE DAY - “Nasty Nancy Games 2020 Wod 5” 5 Rounds for Time 500 meter [...]

- STRENGTH - Push Jerks 4 sets of 4 at 80% 12 mins - WORKOUT OF THE DAY - Buy in: 35/50 Cal Row Directly Into: 5 Rounds: 5 Push Jerk 125/175 15 Toes to [...]