- STRENGTH - 5 sets of: 6 Bench Press @ RPE 6-7.5 *5 Strict Pull-ups after each set. *Take your time. - WORKOUT OF THE DAY - AMRAP 13: 3 Wall Walks 1 Squat Snatch [...]

- STRENGTH - Front Squat For Quality: 9 @ RPE 5 7 @ RPE 5.5 7 @ RPE 6 5 @ RPE 6.5 5 @ RPE 7 *Perform :30-:40 sec Low Plank Hold after each [...]

Join us for our normal class schedule but with a special fun workout where we will celebrate our 3 pregnant members! Baby-Wod-A-Thon - WORKOUT OF THE DAY - (Performed individually with medball or ruck weighted [...]

- STRENGTH - Hang Power Cleans 7 sets of 3 @ RPE 5.5-7 *Hang is @ knees *Take your time. - WORKOUT OF THE DAY - OPEN WEEK 2! See you at Friday night lights! [...]

- STRENGTH - Deadlifts 5 sets of 10 @ RPE 5 *10 DB Glute Bridges after each set. - WORKOUT OF THE DAY - 5 Rounds For Time: 10 Double KB Deadlifts 15 Wall Balls [...]

- BIKE INTERVALS - Every 2:00 minutes x 5 sets: 15/12 Cal Echo Bike *Should be a hard pace here. Looking for at least 1:10 of rest each set. *F: 12/9 Cal Echo Bike - [...]

- STRENGTH - 5 sets of: 8 Bench Press @ RPE 6 *5 Chin-ups after each set. *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 200 Meter Run 10 DB [...]

- STRENGTH - Front Squat For Quality: 8 @ RPE 5 8 @ RPE 5 6 @ RPE 5.5 4 @ RPE 6 4 @ RPE 6 *Perform 8 DB Reverse Lunges (4 per side) [...]

- WORKOUT OF THE DAY: 24.1 - For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 [...]

- ACCESSORY WORK: LOWER - 5 sets: 5 Barbell Hip Thrusts on Bench @ moderate load 10 DB Goblet Squats @ moderate load *Rest as needed in between sets. - WORKOUT OF THE DAY - [...]