Strength A1 - Deadlift -4 x 3 @ 85%   A2 - Frog pumps with DB -3 x 15   Workout 8 min AMRAP 8 [...]

“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare [...]

Strength 1 A1 - 3 Position Power Snatch - Ground, below the knees, hang - Build to a heavy weight of the complex and repeat [...]

Strength 1 A1 - Bench press - 4 x 3 @ 85% A2 - Pullover on medball - 3 x 10   Workout For time [...]

REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. See you tomorrow!

Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also [...]

Strength A1 - Deadlift -5 x 4 @ 80%   A2 - Side plank rotations -3 x 8/side   Workout 4 rounds of In 1 [...]

Strength 1 A1 - Hang squat clean *1 rep each from the high hang, mid thigh, and just below the knees. - Build to a [...]

Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and [...]

Strength A1 - Bench press -5 x 4 @ 80%   A2 - Gorilla Rows -3 x 8/arm   Workout Old City Benchmark #7 For [...]