We are going to try a new format with our daily workouts. Please show up, give it a try and have an open mind.

The focus of today is strength. I understand that everyone likes to sweat and get their heart rate up but this can also lead to over training.

So we are asking that you give this new format a try and we will evaluate and evolve.



Snatch 1 rep max (this is a squat Snatch)

Back Squat 5,5,5+


Conditioning WOD

You have two choices and both are optional:

Sprints 10x 50m


Tabata lateral burpees*. in this event you will do 8 intervals of 20 seconds of rest followed by 10 seconds of rest.  Total reps for all 8 intervals will be your score.

*You will jump laterally over an empty barbell. Burpees are only counted after you have jumped over barbell.