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 [...]

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 [...]

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 [...]

Core Strength EMOM 9 1 - 1x30s Side Plank Leg Lift 2 - 1x30s Side Plank Leg Lift 3 - 1x20 Windshield Wipers WOD 6 [...]

Strength A1 Bench Press 5x3 A2 Barbell Pendlay Row 4x10 (155/105) WOD AMRAP 7 21 KB Swings (53/35) 12 Push-Ups

WOD 4 Rounds for Time Row 750m 8 Clean and Overhead (155/105) 24 Alternatinv V-Ups

Strength A1 Barbell RDL 4x6 A2 Ring Dip 4x3-5 @ Weight 4xMax Effort Strict 4x5 Matador/Band/Negatives WOD EMOM 15 1 - 1x10 KB Front Squat [...]

Hannukkah WOD 8 Rounds 8 Push-Ups 8 Wall Balls (20/14) 8 Knees to Elbow 8 Box Jumps (20"/14") 8 Burpees 8 KB Swings (70/53) 8 [...]