REST DAY! Get outside and do something fun. Or just relax! We do have yoga (10:45) and the Gainz Club (noon) happening, but try [...]

Strength CrossFit Open WOD 11.3 5 min AMRAP Max reps of 1 Squat clean (165/110) 1 Jerk (165/110)* *The jerk can be part of [...]

Workout For time: 100 Pull‐ups (any style)* (or ring rows) *Every minute, on the minute (EMOM), do 3 Deadlifts (155/105) 3 Burpees over the bar [...]

Workout Old City Benchmark WOD #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]

Workout 40 min AMRAP Run 800m 50 Double Unders* Run 1 mile 100 Double Unders Run 2 miles 200 Double Unders Run 3 miles 300 [...]

Strength 1 Front/Back Squat (W2) 70% (Reminder for all: of 90% 1rm) x 3 80% x 3 90% x 3+ Strength 2 Deadlift 5‐5‐3‐3‐3 (mod/heavy) [...]

Workout Row Conditioning: 5 x 750 meters *Rest as needed: At least 1:1** **Goal: Consistency Across All Sets** Accessory Work 2‐3 Rounds For Quality: 1min [...]

REST DAY! Get outside and do something fun. Maybe consider getting that tattoo removed (or just get a new one!) Or just relax! We [...]

Partner WOD 20 Rounds for Time 1 Power Snatch (Heavy, 80‐90% 1rm) 1 Muscle Up (sub 5 pull-ups/dip, alt each round) 20 KB Rack Lunges [...]

Workout 6 Rounds for Time: 100m farmer carry (70/53) 20 Pushups 40 Double Unders (Scale to 40 singles) *Rest 1 min between rounds Accessory Work [...]