Strength A1 - Back Squat 8-8-5-5 WOD 500m Row Shoulder to Overhead (135/95) 15-10-5 Sit-Ups 30-20-10

WOD 12 Rounds 2 Power Clean (165/115) 3 Burpee Pull-Up 8 Side Shuffle (1 Mat or 1 Bar) *27 Minute Cap Mobility A1 - Wall [...]

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