MetCon (40:00 Cap) “Vision” for Time27-21-15-9 (21-16-12-7 ladies)Cal Row or BikePull-UpsRest 5:0027-21-15-9 (21-16-12-7 ladies)Cal Row or BikePush-UpsRest 5:0027-21-15-9Pull-UpsPush-UpsAir SquatsRead more

MetCon “Wanda” 3 RFT100 DUs30 Stationary DB Front Rack Lunges (50s/35s)25 Toe to Bar Accessories (Post WOD) 2 Rounds20 Banded Glute Bridges15 Single DB Rows (moderate) each arm1:00 Side Plank (each side)15 Cuban Press (light)20 Cossack SquatRead more

Strength B Squat3x 1@ 95%Rest :60-:90 between MetCon “WandaVision”AMRAP1020 GHDSU (30 Alt Single Leg V-Ups)10 Burpee Pull-UpsRest 5:00AMRAP1020 Wall Balls (20/14)10 Burpee Pull-UpsRead more

Open Workout 21.1 To Be Announced Thursday evening Have fun and show off your fitnessRead more

ATHLETES CHOICE Run “Threshold Workout” 2 Sets1000m at easy pace-Rest 3:00300m at fast pace-Rest 3:00700m at moderate/fast pace— Rest 3:00 between sets Total 4000m “That Echo Bike Workout” 4 sets of :60 easy pace, :60 fast (arms only)– Rest 1:00 after the 4 sets4 sets of :60 easy pace, :45 faster (arms only)– Rest 1:00 after the 4 sets4 sets of :60 easy pace, :30 faster (arms only)– Rest 1:00 after the 4 sets4 sets of :60 easy pace, :15 faster (arms only)Read more