“Holbrook” 10 rounds for time each: – 5 Thrusters (115/75) – 10 Pull Ups – 100 Meter Sprint – 1 Minute Rest    Read More

Strength: Overhead Squats 5×3 WOD: Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-upsRead More

Skill: 10 min. EMOM 3-5 Reps. Skill of Choice WOD: 21-15-9 – Burpees – Kettlebelle Swings (70/53) – Box Jumps (24/20)Read More

Strength: Good Mornings 4×10 WOD: – 10 Toes to Bar – 5 Front Squats (205/135) – 15 Toes to Bar – 10 Front squats (185/115) – 20 Toes to Bar – 15 Front Squats (135/95) – 25 Toes to Bar – 20 Front Squats (95/65)Read More

Strength: 10 min EMOM – 3 Power Snatches (135/95) – 15 DU WOD:  13 min running clock 5 Rounds – 10 Deadlifts (115/75) – 10 Bar Hops 4 Rounds – 10 Push Press (115/75) – 10 Pull Ups Then Max Effort of HSPURead More

Strength: Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 6 reps @ 70% *Set 2 – 4 reps @ 80% *Set 3 – 2 reps @ 90% *Set 4 – 1 rep @ 95% *Set 5 – 2 reps @ 90% *Set 6 – 4 reps @ 85% *Set 7...Read More

Open Gym 1-2pmRead More

WOD: 3 Rounds for time: – 12 deadlifts (225/135) – 20 Pull Ups – 12 Clean and Jerks (135/95) – 20 Knees to ElbowRead More

WOD: “Annie” 50-40-30-20-10 – Double unders – Sit Ups REST 5 Minutes “Karen” 150 Wall Balls (20/14)Read More

Tabata This! Tabata row Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight...Read More