Strength/Skill Bench Press 5 Sets x 5 Reps at 60, 70, 80, 80, 80% of 1RM Workout of the Day 6 Rounds of 1:30 on,
Strength/Skill Lateral Box Step Ups + Lateral Broad Jumps 4 Sets of 5 Lateral Box Step Ups with Dumbbells 3 Lateral Broad Jumps each direction
Strength/Skill None Today, enjoy the workout! Workout of the Day 35:00 AMRAP 500m Row 15 Burpees to Plate 45/25 100m Plate Carry *Plate carry does
Strength/Skill Sumo Deadlift Find 5 Rep Max! Workout of the Day 16:00 alternating every minute between: 8 Box Jump Overs 24/20 (12 Lateral BJOs Comp)
7:30 West Side Comp is on! Comp Class workout at bottom. Every Saturday at 9:00 is Community Day!!! Meet at the Gym before we go
Strength/Skill Squat Snatch + Overhead Squat 5 Snatches + 1 Overhead Squat @ 65% 1RM Snatch 4 Snatches + 2 Overhead Squats @ 70% 3
We are closing out our August weekly Member(s) of the Month with another POWER COUPLE! Norm and Mary Barbosa are everyday wod’ers, and even tag
Strength/Skill Sandbag Carry 4 x 100m Unbroken Carry (no stopping, no dropping bags) Choose a heavy bag or carry multiple lighter bags Workout of the
Strength/Skill Muscle Up 15:00 to work on Ring Muscle Ups and Transitions For those feeling good, working on the kipping ring muscle up Workout of
Strength/Skill Rowing Coaches will work on Rowing technique followed by Stroke Pyramid Stroke Pyramid 10 Strokes Hard, 10 Strokes Easy 20, 20 30, 30 20,
