Workout of the day   Skill/Strength Ring progression (strict ring dips 5-1) 5*2 @85% Back squat Then for time run 1 mile 25 Burpee pullups run 1 mile 25 burpee pullups    

workout of the day strict ring dips 5,5,4,3,2,1 for time Rowing & running Nancy 5 rounds 400 meter row/ or run 95lb overhead squat 15

Workout of the day strength deadlift work up to one rep max 7*1 then 20 amrap 5 deadlifts 65% 15 pushups 250 meter row  

Workout of the day strength 7*2 spilt jerk for time 12 amrap 200 meter sprint 8  ring dips 25 v-ups  

Happy Hump Day Workout of the day strength/skill snatch balance then for time 10-1 squat cleans 135/105 after each round do one round of (cindy) 5 pullups 10 push ups 15  squats  

Workout of the day skill 3 rounds 10 ghds 15 back extensions (for time) row 800 then 21-15-9 kettle bell swings 50/70 box jumps (then row 800)    

Happy Birthday to Dave Witt! Don’t forget today (Monday) and Wednesday the 5pm to 6pm is now moved to 5:30 to 6:30pm.. Workout of the day strength Front squats 6*3 at (70%) of your max And then for time 2 rounds 48 double unders 48 overhead squats 55/75lb 48 burpees  

Workout of the day Strength/skill 5*3 Thruster and then for time 2 rounds 50 wallballs 14lb/20lb 25 knees to elbows run 400 meters    

I wanted to congratulate  Natasha and Molly today on there first rx workouts..Nice job ladies keep up the hard work. Everyone did  great today .We love watching you all push through  keep it up!   Workout of the day Wittman“ Seven rounds for time of 54lb  Kettlebell swing 15 reps 95 pound Power cleans 15 […]

Workout of the Day Strength Strict Press 4*2 Push Press 5*1 and then 5 rounds for time 50ft walking lunge with a barbell 45/65 21 burpees