“Open WOD 24.3”For Time: 5 Rounds:10 Thrusters (95/65)10 Chest to Bar Pull-ups Rest 1-Minute 5 Rounds:7 Thrusters (135/95)7 Bar Muscles-ups Time Cap: 15 Minutes

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Final Countdown”20 Minute AMRAP:20 Sit-ups15/12 Calorie Row15 Kettlebell Swings (53/36)200 Meter Run Meme of the Week:

“CYOAA”For Time:100 Wall Balls (20/14)100 Shuttle Runs80 Ring Dips Our scheduleThursday – Goat DayFriday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights. We will have heats starting every 30 minutes beginning at 3:30 pm with... Read More

Back Squat5 – 4 – 3 – 2 – 1 3 Rounds:50 Foot Suitcase Carry (left)50 Foot Suitcase Carry (right) Question of the Week:What is your favorite Open workout of all time? Box Brief:This Thursday is Bring a Friend Day!

“Open WOD 24.2”20 Minute AMRAP:300 Meter Row10 Deadlift (185/125)50 Double Unders OR “Logistical”20 Minute AMRAP: teams of 2100 Meter Run10 Dumbbell Push Press (50’s/35’s)10 Toes to Bar Quote of the Week:“The only bad workout is the one that didn’t happen.”Unknown Our scheduleThursday – Goat DayFriday – The Open workout will be programmed. All morning classes... Read More

“Open WOD 24.2”20 Minute AMRAP:300 Meter Row10 Deadlifts (185/125)50 Double Unders

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15 Calorie Row Meme of the Week:

“Sand Gnat”5 Rounds:200 Meter Run20 Double Unders8 Squat Cleans (95/65)20 Double Unders8 Push Press (95/65)20 Double Unders Our ScheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.  We will have heats starting... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Our scheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.  We will... Read More

“Open WOD 24.1”For Time:21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell OR “Street Fighter”14... Read More