Workout 18 min AMRAP 30 KB swings (53/35) 25 KB Snatch (ea arm) 20 Wall Ball Shots **A nice 'sexy metcon' to end the work [...]

Strength 1 Deadlift 85% x 2 Strength 2 Deadlift 70% 3x3 (120s Rest) Cashout 6 Min AMRAP Max DB Hang Squat Cleans (45/30) -or use [...]

Strength Romanian deadlifts 5-5-5 AHAP Workout 6 Min AMRAP 10 Burpees 30 Double unders -rest 3 min- 6 Min AMRAP 10 D Balls to Shoulder [...]

Strength Push press Heavy 5 Workout 4 Rounds for Time 10 Hang Squat Cleans (135/95) 100m Farmers Carry (2x53/35) **What a great way to follow [...]

CLASS TIMES 8AM 930 "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael [...]

9AM OPEN GYM 11AM GAINZ CLUB *NO 515 CLASS. NO YOGA** "Chelsea" EMOM 30 5 Pullups 10 Pushups 15 Squats **A nice little warm up [...]

Workout 5 Man Makers (2x45/30) 20 DB Renegade Rows 30 Sit Ups 40 Air Squats 50 Burpees 40 Air Squats 30 Situps 20 DB Renegade [...]

Strength 1 Deadlift 80% 3 x 3 Strength 2 - Speed Set 65% 3 x 3 (every 2 min) Cashout WOD 5 Min AMRAP 2++ [...]

Strength Yates Row 10-10-10 Workout 15 Min AMRAP 10 Sumo deadlift high pull (SDLHP) (95/65) 10 Shoulder to overhead (S2OH) 10/7 Cals on Bike **Bringing [...]

Strength Bench press 10 RM Workout 4 RFT 10 Overhead squats (115/75) 10 Toes to bar **Lots of shoulder stability work here, in a couple [...]