workout of the day
07.14.2023 Member of the Month- Jaime
WOD : Los Kuarenta / The forty’s
4 rounds
400 m run
10 cleans (Rx: 95/65)
10 pull ups
Cash out: 40 bar-facing burpees
06.26.2023 Member of the Month Brian
WOD
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups
05.25.2023 Members of the Month
WOD
Members of the Month- Nate and Jess
"Meyer Mayheim"
5 rounds for time
8 thrusters 115/85 95/65 75/55
10 TTB or hanging knee raises
12 box jump overs 24/20"
run 200m
04.24.2023 Member of the Month
Member of the Month Emily
12:00 AMRAP
20 Double unders
4 heavy DB snatch- this weight should be heavier than our usual 50/35 35/20
6 C2B pull ups
8 Burpee box jump overs 24/20"