Strength 1 Deadlift Heavy 5 Strength 2 Weighted pull ups 5-5-5 or 3 x ME (max effort) or 15 min strict pull up work ^Bands, [...]

Strength Back squat Heavy 5 *If you didn't squat on Monday, build to a heavy 8. Workout 12 min AMRAP 7 Box jumps (30/24) 14 [...]

Workout 4 RFT 25 Deadlifts 25 Push jerk 25 Pull ups ^30 min cap Rx - 135/95 Rx+ - 155/105 *Simple workout by design. You [...]

Strength Wall ball 1RM then.. EMOM x 8 2 reps of your 1RM Workout Cash in 400m run w/ med ball (20/14) 3 RFT 10 [...]

Strength Back squat Heavy 8 Workout CrossFit Open Workout 18.0 21-15-9 DB snatch (50/35) Burpee over dumbbell **Second week of our 2x a week back [...]

**There is no evening HeroWOD class, but this can be preformed during open gym in the morning** "CG-6535" 4 RFT 400m run 65 air squats [...]

Strength Back squat Heavy 5 (Heavy 8 if you didn't do back squats on Wednesday) Workout 12 min AMRAP 10 Burpees 8 Dball shoulder (4/4) [...]

Workout "Elizabeth" 21-15-9 Squat cleans (135/95) Dips ^12 min time cap Skill work GOAT Work EMOM x 12 Even min - Gymnastics movement Odd min [...]

Strength Press + Push press 3 x 5 @ 75% 1RM + ME Push press Workout 3 RFT 15 Wall ball - 30/20 12 [...]

Strength Back squat Heavy 8 Workout In 2 min, do 250m row Max KB Swings (70/53) ^Rest 2 min. Repeat 3 more times. ^Score is [...]