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 [...]

Strength Back squat Heavy 5 Workout 15 min AMRAP 3 Curtis Ps - 115/75 6 Strict pull ups 18 Sit ups (12 GHD) **Maybe you [...]

Workout For time Double unders 100-80-60-40-20 Wall balls - 20/14 50-40-30-20-10 Toes to bar 25-20-15-10-5 *35 min time cap* Reps read down as 100-50-25; 80-40-20; [...]

Strength 1 Glute bridges 3x8 @ 7 out of 10 difficulty Strength 2 Front squat 5-5-5 Cashout WOD 10 min AMRAP 200m run 20 KB [...]

Strength EMOM x 12 1 - ME Strict Pullups 2 - ME Plank 3 - 8 RDLS @ 50% 1 RM DL 4 - Rest [...]