Wednesday 10.20.21

Mike! WLW 12 Rounds On the 2:00 1 Macho Man Complex (3 Power cleans+ 3 Front Squat + 3 Jerks) Cash Out 3 Sets 10 RDLs @ 80% of heaviest complex 15 Single Arm DB Rows WOD Guidance Weight today will be taken off the floor and staying on the body throughout the whole...

Tuesday 10.19.21

Colin with the heavy kettlebell!! “Siberian Train Wreck” 5 Rounds 20 Russian KBS 400m Run WOD Guidance Super grippy workout today mixed with some high heart rate.  We are looking for a heavier KB today on the swings.  The run won’t fatigue our grip...

Monday 10.18.21

“Chelsea” OTM x 30 5 Pull Ups 10 Push Ups 15 Air Squats WOD Guidance Classic Crossfit workout “Cindy” but with a twist… We should complete 1 round of Cindy in each minute. We are looking for about 15 seconds of rest in these early rounds....

Saturday 10.16.21

Ben! “Surf and Turf” 21-15-9 Wall Balls @ 20/14 Burpee Directly into… 3 Rounds 400m Run 21 Burpees WOD Guidance High Heart rate grind today! Mental workout here, we can go as fast as we want to.  There isn’t a single movement here that you will...

Friday 10.15.21

Shonda! “American Dream” AMRAP 20 Up Ladder 1/1, 2/2, 3/3… Power Clean @ 205/145 Ring Muscle Up WOD Guidance Lot of pulling in todays workout!  Even in these early rounds when we feel good, stay with a constant pace.  Reps will tack on very fast and early...