Strength A1 Barbell RDL 8-5-3-3-3 A2 - Seated Arnold Press 4x10 Strength B1 Bench Press 3x3 B2 DB Top Down Bent Over Row 3x16 (8/Arm)

Strength A1 Tall Snatch 3x2-3* A2 Overhead Squat 3x5* *Empty bar or minimal weight for technique/mobility work B1 E2MOM x 6 (12 Minutes) 2 Snatch WOD 5 Rounds 10 Wall Balls (20/14) 25 Double Unders [...]

Pistol Practice A1 - Pistol Negative 3x2-3/leg* *increasingly lower box A2 - Pistol Practice 3x10 Pistol Pike/Leg WOD 10 Rounds 4 Ring Dips 8 Pistols (4/leg)* 12 Renegade Row (2x50/2x35) 20 Minute Cap [...]

Snow Day - Our regular classes are cancelled. We will host open gym from 10am-12pm for the brave.

Strength A1 Strict Press 4x5 A2 Band Face Pull 4x12 Partner WOD You Go I Go 14 Rounds (7 Each) 3 Front Squat (155/105) 6 Burpee Over Bar 9 Wall Ball (20/14)

Core Strength EMOM 9 1 - 1x30s Side Plank Leg Lift 2 - 1x30s Side Plank Leg Lift 3 - 1x20 Windshield Wipers WOD 6 Rounds for Time 10 Single Arm KB Clean (1x53/1x35) 10 [...]