Welcome to another great day! Lifting 12 OTM 4R: 2 DL + 1 HP Sn + 1 OHS 4R: 3 H Sq Snatch 4R: 1 Squat Snatch WOD 18 AMRAP 12 Burpee Box Overs 6 Squat Snatches (115/80) 3 Bar Muscle Ups

Welcome to a new week! The year is already moving along and the warm weather will be with us soon enough... time to lock down those habit and build your consistency! Lifting 2x8 Back Squats WOD 4 Rounds 30 Lunges 25 Double Unders 15 HSPU 25 Double Unders

Another Amazing week nearly in the books, keep it up and finish strong! Lifting 3 Rounds 10 Front and Side Raises 20 Split RDL - 20 Curls 20 SL Glute Bridge WOD 100 Wallballs 100 Double Unders 100 Push Ups 100 Sit Ups

Another great day coming in! Warm Up 3 Rounds 500m Row 20 DB C&J 30 Hollow Rocks WOD 15 AMRAP 250m Row 6 Clean & Jerks (155/100) 3 Muscle Ups

Long breathing workouts that need no breaks, they really show us of where we are. Today is slowing things down a little with some gymnastics volume training. 16 OTM 5 Ring Rows + 5 Strict Dips 10 Cossack Squats (Pistols) 10 Strict T2B 5 Strict HSPU WOD 3 Rounds 75 Double Unders 50 KB Lunges (1p/26#) 25 Power Snatches (75/55)

The weather is going to be a little back and forth for the next week so we'll be taking advantage when we can. Today's workout is long but broken up into pretty short bursts - the result should let you keep a decently high output with no one section going so long that you have to stop and rest. WOD 25 AMRAP 100m Run 15 KBS (1.5/1p) 200m Run 15 Box Jumps 100m Run 15 Push Press (95/65) 200m Run 15 V-Ups

We Are Running! Endurance 800m Run - Rest 3 Min - 400m Run WOD "Test 5" 9-6-3 Snatches (185/135) Burpee Box Overs (30" - all) **This Test Workout is supposed to be a sprint but also challenging. Power Snatch Singles is where it's probably going to be weight wise. 30" is the box height for both divisions, push yourself higher than you normally jump but also lets be safe**

It's been a couple of very beautiful days and we're going to take advantage of them to the max... Lifting 14 Min Every 2 Min 250m Row 2 Clean & Jerks (for load) WOD 50->10 Double Unders 15 Wallballs 2 Muscle Ups

Fantastic job on the long and tough workout yesterday! Lifting 3 Rounds 20 KB Halos 18 KB Chainsaw Rows 16 KB Snatches - 20 Step Ups 18 KB PP Negatives 16 Sumo GM WOD 14 AMRAP 7 HP Snatches (75/55) 14 OHS 21 Sit Ups 28 Lunges

Great start to the week with some amazing PRs at Fran! It's going to be a beautiful week and we're going to take full advantage. WOD 4 Rounds 200m Run 25 KBS 15 Burpees 200m Run 25 Push Ups 15 Box Jumps