Strength EMOM x 12 1 - ME Strict Chin Ups 2 - Hollow Holes/Hollow Rocks/Dead Bug 3 - 5 Squat Jump @ 20-25% @1 RM [...]

"Morrison" 50-40-30-20 and 10 rep rounds of: Wall ball (20/14) Box jump (24/20) KB Swings (53/35) **U.S. Army Specialist Scott Morrison, 23, of Blue Ash, [...]

Strength Front squat 8-8-8 (heavy 8) Workout Cash in - 400m run 21-15-9 Dbl KB Front squat - 53/35 Dbl KB S2OH - 53/35 Knees [...]

Workout 20 min AMRAP 100 double unders 10 Power cleans - 135/95 10 FR lunges - 135/95 10 OTB burpees **We've been doing a lot [...]

Strength 1 Thruster Heavy 5 Strength 2 Pendlay Row 8-8-8 CashoutWOD For time 50 Dball shoulder - 100/60 ^^Finish under 7 min. **Double strength day [...]

Strength Bench press Heavy 5 Workout 2 RFT 40 Air squats 30 Amer KB Swings - 53/35 20 Box jump - 30/24 10 C2B pull [...]

Strength Power snatch Heavy 3 Workout 12 min AMRAP 5 burpees 5 DB snatch - R (50/35) 5 DB thrusters - R 5 burpees 5 [...]

OPEN GYM ONLY 9 - 11AM Stop on by! No official workouts to post... ..BUT, I will program a short, medium, and long workout if [...]

NO HERO WOD TONIGHT. OPEN GYM 9-11am GAINZ CLUB 11-12:30pm GET OUTSIDE!

Workout For time 1000m row 60/40 Cal bike 800m run 40 Thrusters - 135/95 ^To be completed in any order. No parsing out reps. Thrusters [...]