Back squat 3 @ 70% 3 @ 80% 3+ @ 90% Use 90% of your max for the above percentages. The last set is max effort. WOD Interval training Competitor/Fitness 40 db snatches 50/35 30 box jumps 24/20 150 DUs -8 min time cap Rest 2 minutes 30 box jumps...

New Years Eve hours: open gym 4,5,6am classes 7&8am Bench Press or strict press 65% x 5 75% x 5 85% x 5+ (max effort set) *use 90% of your max for the above percentages. WOD All levels: 50-35-20 Cal bike, row, or ski Burpees You may also run...

Holiday hours: December 31st: open gym 4am-7am classes 7&8am New Years Day: open gym 9-11am Snatch wave 3 rounds 1 rep OTM x 5 minutes Start at 75% of your max and increase by 5-10lbs each minute. Reset to 75% at the start of each round. WOD...

Sojourn test Find a max or near max goblet squat for 10-15 reps Wendler Back Squat 65% x 5 75% x 5 85% x 5+ (max effort set) *use 90% of your max for the above percentages. **you can also choose front squats instead but stick with them for the...

Holiday hours: 12/24 open gym 4am-7, class 7,8 am 12/25 closed – enjoy time with friends and family! Deadlift 1-1-1-1-1 WOD Competitor/Fitness “Iron Patriot” 50 strict press 95/65 Each break, stop and do 25 sit ups Lifestyle: Use a weight...

On a running clock Tempo back squats 3 x 12 On the 3 minute :03 down and :03 up Row, bike, or ski 12/10 cals OTM x 5 min 2:00 min rest Tempo presses 3×12 on the 3 minute :03 down and :03 up Row, bike, or ski 12/10 cals OTM x 5 min **choose...