We will be closed Monday, January 1st.
Strength/Skill
Strict Press – 5×5
WOD
With your best bud, alternate for 10 rounds:
250 M Row Sprint
10 Burpee Box Jump/Step Overs
M|Fit
Jump in on the above workouts!

Congrats Kat and Travis!

Strength/Skill
Tempo Front Squats
5 sets of 3 @ 3 sec descent and – 3 sec pause in the bottom.
WOD
4 Rounds for Time:
Run 400 meters
30 Wall Balls
M|Fit
1 Min on/1 Min Off for 6 Min
Jumping Lunges, Single Leg V-Ups, Jumping Air Squats

Then,

4 Rounds
200 Meters any style
21 Kettlebell Swings 
15 Jumping Pull Ups 

Regular schedule today, hope you all had safe travels and a great Christmas.
Strength/Skill
3 Rounds for quality:
3 Turkish Get Ups each arm 
*Single Arm Rows 8 reps each arm

WOD
4 Rounds for Reps:
1 minute of Kettlebell Snatches
1 minute of Sit-ups
1 minute of Lunges
M|Fit
Strict Press (barbell) 3×10

Then,

4 Rounds
15 Cal Row
15 Burpees 
15 Ring Rows

WOD
12 Days of MidState

1) 200m run or row
2) Chest to Bar Pull Ups
3) KB/DB Thrusters
4) Box Jump Overs
5) Push-ups/HSPU
6) Toes-to-Bar
7) KB Swings
8) Single Arm KB/DB Snatch (4 each arm)
9) Jumping Air Squats
10) Walking Lunges Plate Overhead
11) Dips
12) Burpee Plate Ground to Overhead

Like the song the “12 Days of Christmas,” complete each exercise in ascending order […]

Today we are going to have a little fun. If you saw our Instagram Story you know where this workout comes from.  Long story short, we did this yesterday at open gym and wanted everyone to take part!
Strength/Skill
15 Minutes to establish a heavy Clean 
*Any style, squat or power.
WOD
For Time:
15-12-9
Deadlifts – Same weight at heaviest Clean 
Burpees

Dover […]

Strength/Skill
KB Warm Up:
3 Rounds of:
10 Crush grip rows
5 Crush Grip Anyhows
3 Crush Grip Kang Squats

Every 2 Minutes for 14 Minutes
7 Double KB Front Squat 
100ft Farmers Walk (Rowers to Wall and back)
Rowing WOD
2 Rounds:
250 Meter Row for time
-Rest as needed or until rower is open
500 Meter Row for time
-Rest as needed or until rower is open
M|Fit
Every […]

Strength/Skill
Push Press 5×5
WOD
4 Rounds for time:
8 Push Jerks (95/65)
10 Back Squats (same bar)
12 Burpees Over Bar
M|Fit
Dumbell Bench Press – 3×10

then,

3 Rounds of:
10 DB Plank Rows
10 DB Burpee Presses (devil press)
10 DB Front Squats

WOD
Annie
50-40-30-20-10
Double Unders 
Abmat Sit Ups
Strength/Skill
3 Sets of 
10 Strict Pull Ups (scale up or down as needed)
10 Dips

Today is the White Elephant Exchange!
Friday Funday
Take 10-15 Min to warm up your barbell movements.

With a partner,
For Time
400 Meter run together
40 Wall Balls (20/14 lb)
40 Hang Power Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (53/35)
40 Toes-to-Bar
40 Air Squats
40 Hang Power Snatches (95/65 lb)
40 Mountain Climbers
40 Sit-Ups
40 Burpees
400 Meter […]

Strength/Skill
Deadlift 10-8-6-4-2 reps
*Rest 2 minutes between sets. Challenging but not maximal double.

Then,

3 Rounds, Not for Time:
10 Strict Toes to Bar/Knee Tucks
20 Romanian Deadlifts (45/35)
30 Russian Twists
40 second Hollow Body Hold
M|Fit
5 Sets of Standing Upright Rows x 10 reps

Tabata
Jump Rope
Abmat Sit ups