Work up to a heavy 3 Rep DL (not a max) MAINSITE MONDAY 170720 AMRAP 15 30 air squats 20 handstand push-ups 10 deadlifts (225, 155)Read More

OPEN WOD 18.2 COME WATCH OUR ATHLETES PERFORM 18.2 DURING FRIDAY NIGHT LIGHTS! 5:30PM!! ~SEE YOU THERERead More

WELCOME MARCH! 3 ROUNDS 30 Hand Release Push Ups 30 KBS (24, 16kg) 800 m. Run  Read More

WEIGHTLIFTING  WEDNESDAY 12 Minutes to work on: Back Rack Snatch Grip Push Press + OHS   12 Minutes to work on: From floor :02 pause in triple extension Back to floor then… Squat Snatch (:02 pause in squat)   12 Minutes to work on: Hang Squat Clean + Push Jerk + Hang Squat Clean +...Read More

Team Tuesday- Team of 3 AMRAP 8 Cals on Assault Bike (switch every 10) *rest 1 min AMRAP 8 Hollow Rocks (switch every 10) *rest 1 min AMRAP 8 10 CTB Pull Ups (switch every 10) *Do not exceed 80 pull ups per person, if you get that high switch to push ups  Read More

“Mainsite Monday” 091122 AMRAP 20 25 Burpees 15 Back Squats (bodyweight)  Read More

Open WOD 18.1: Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks (50 / 35 : 20 /10) 14 cal row (12 for women)  Read More

Boat Race 3 Rounds 500 m. Row 400 m. Run Rest 3:00 between roundsRead More

Weightlifting Wednesday, PR Day!: OTM x 15 1 Snatch (power or squat) OTM x 15 1 Clean & Jerk (any variations) *Before PR attempt rest an extra minuteRead More

Partner Tuesday! 60 Deadlift 185,125 (Partner Hold HS) 10 synchro burpees 80 Wallball 20,14 (Partner Hold DL) 10 synchro burpees 100 CTB Pull Ups (Switch every 10) 10 synchro burpees 80 Wallball (Partner Holds DL) 10 synchro burpess 60 Deadlifts (Partner Holds HS)Read More