And just like that the week is over and the vortex has past! Come in, warm up and push hard! The Open starts in 21 days - We're going to do teams of 4 in the MTM Intramural Open. Full details on Monday! 7x1 Bench Press WOD Teams of 2 18 AMRAP 7 Lengths Shuttle Run 9 Burpee Box Overs 13 KBS (1.5/1p) **Complete the full round then switch**

Cold outside, HOT in the gym! Stay safe and keep warm! 8 OTM 8 Burpees WOD 21-15-9 Squat Snatches (95/65) V-UPs Front Squats (95/65) HSPU

It's going to be COLD outside today, very very cold. Jackets, Pants, Gloves, Hats, Scarves, Snow Pants, and the like will keep you warm on your way to the gym! 1RM Squat Clean Thruster (3x3 - 2x2 - 1+) WOD 2K Row - Rest 5 Min - 8 AMRAP 100' Farmers Carry (1.5/1p) 100' Lunge

Great job on a deceivingly painful WOD yesterday! Today's going to be a bit different in feel to yesterday's sprint. Warm Up 3 Rounds 10 Box Overs 5 Wall Climbs 10 T2B 15 Russian KBS WOD 100 Double Unders 50 Pull Ups 25 Air Squats 100 Double Unders 25 C2B Pull Ups 50 Squats 100 Double Unders 12 Bar Muscle Ups 75 Squats

Welcome to a brand new week! It's a "deload" week for our lifting - which means a little less for a moment and then we're switching up the rep scheme and plowing full steam ahead! 7x1 Back Squat (85-95%) (Go up in weight if you feel like it) WOD "Burpee Grace" 10 Rounds 3 Clean & Jerks (185/135) 5 Lateral Burpees **Heavy Double Jump Weight - This is a heavy Grace with Burpees every 3 reps - Burpees should be touch and go!**

It's been an awesome week! Lots of hard work and the results to show for it! A Note about increasing weight on our current program: With the progressive program we're on it is important to increase the weight lifted each week. We usually do that by adding 5-10lbs to the bar and doing the same 3x5 reps. However, if you're getting up towards a really difficult weight we can slow the increase down by adding weight only to the last set or two. If you did 100lbs last week for

Awesome week so far! Let's keep it rolling! 5 OTM 15 Burpees WOD 21-15-9 Pull Ups Box Jumps (30/24) KBS (2/1.5p) Push Ups

Now is the time, now is your time. The Holidays are rough and can get us side tracked, now the cold weather makes us forget about our goals and instead just want to stay inside warm and comfortable. Nothing worth while ever happened because of comfort. In fact, it's killing us every day. So now is your time. Your time to fight back against the holidays and the illnesses and the cold weather and the tick of time trying to pull you back into the ground. Now if your time to

Awesome effort on Fran by everyone yesterday! We saw a lot of good PRs and more importantly, lots of people pushing themselves further than before! Push Up 5s (6x2s) WOD 3 Rounds 20 Cal Row 5 Squat Snatches (165/115) - Rest 3 Min - 4 Rounds 10 T2B 7 Front Squats (165/115) - Rest 3 Min - 5 Rounds 12 Deadlifts (165/115) 9 Burpees - Rest 3 Min -

Hope everyone survived #snowmagedoncalypse this weekend and is ready to get back to it! 3x5 Back Squats (+5-10lbs) 3 Rounds 10 Thrusters (increasing weight) 5 Strict Pull Ups WOD "Fran" 21-15-9 Thrusters (95/65) Pull Ups