Strength/Workout 30 min Shankle Complex - Work to Heavy 1 Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks **After Thursday's burner, this should be a fun one. We're slowing things down and working [...]

Strength Front squat Heavy 3 w/ a 1 sec pause Workout 10 RFT 35 Double unders 5 Dbl DB G2OH - 50/35 **I'm really looking forward both the strength and WOD today for various reason. [...]

Workout 24 min AMRAP 400m run 10 dball shoulder - 100/60 15 Box jumps - 24/20 **No squatting today after lunges and thrusters the last two days, but lots of hip extension. This is a [...]

Strength 1 Thruster 1 RM Strength 2 Yates Row 6-6-6 CashoutWOD EMOM x 10 1+ Thrusters - 65% of your 1RM **I'll call it what it is - Death by thrusters. We haven't done a [...]

Strength Deadlift 3-3-3 Workout 6 RFT 3 Power cleans - 135/95 6 Front rack lunges - (3/3) 18 Sit ups (12 GHD) **Starting off the week picking up heavy things. Then we're going to pick [...]

"Thomas Butler" 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb)   **This Firefighter Hero WOD is dedicated to Thomas Butler, FDNY, Squad 1, who was killed on September 11, 2001. [...]