- STRENGTH - Cleans 10-8-6-4-2 of: Touch and Go Squat Cleans *Going up in weight each set. *Rest as needed in between. - WORKOUT OF THE DAY - 5 Rounds For Time: 9 Front Squats [...]

- STRENGTH - Bench Press 4 sets: 10 Barbell Bench Press @ working up to a tough 10 12 Single DB Tricep Extensions *Take your time here. - WORKOUT OF THE DAY - For Time: [...]

Box is closed for our Special WHARF WORKOUT! 10:30AM at the Wharf! Friends and Family welcome, stay for cocktails after if you’re 21+ Feel Free to share invite! RSVP Here: https://www.eventbrite.com/e/workouts-on-the-river-at-with-downtown-strength-and-conditioning-tickets-440533797447

- WORKOUT OF THE DAY - CrossFit Open Workout 23.1 14 Min Timecap • 60 cal row • 50 toes to bar • 40 wall ball shots • 30 cleans • 20 muscle ups Women [...]

- STRENGTH - Strict Press Work up to a heavy single. *Use racks here. *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 21/18 Cal Row 15/12 Cal Ski 9 DB [...]

- ENDURANCE - Bike Test 1:00 min Max Effort Calorie Echo Bike *Go ALL OUT here. *Score = total calories. - WORKOUT OF THE DAY - HeroWod “Half Burt” For Time: 25 Burpees 400 Meter [...]

- STRENGTH - Front Squat Work up to a heavy single. *Take your time. - WORKOUT OF THE DAY - For Time: 75 Overhead Squats EMOM starting @ 0:00 perform 25 Double Unders F: 35/45 [...]

- STRICT GYMNASTICS - 5 x 6 of: Strict HSPU *5 Strict Pull-ups after each set - WORKOUT OF THE DAY - AMRAP 15: 2 Wall Walks 4 Alternating Dumbbell Snatches (50/35 lb) 24 Air [...]

- WORKOUT OF THE DAY - Partner Frantasyland Teams of 2: Buy in: 800 Meter Run (Together) For Time: 42-30-18 reps of: Thrusters (95/65 lb) Pull-Ups 30-24-18 reps of: Thrusters (115/85 lb) Chest-to-Bar Pull-Ups 24-18-12 [...]

- STRENGTH - Overhead Squat 3 x 2 @ 82-84% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - For Time: 5 Rounds: On a running clock. 21 Toes To [...]