It’s now warm enough to do some running. We’ll couple that with some weightlifting.

We are all protected by our own sweat angels

Get ready to get stronger!  We’ll be implementing some strength skills for the next six to eight weeks.

For today’s workout we got pull-ups, toes to bar, push-ups and pistols.

What is Jim thinking? Add caption to comments

“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row, (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Expect to do some pull-ups, some TGUs and some B2B Tabata squats.

Read this: Can you Tabata your job?

Olga, sporting our women's t-shirt. Get your own in our Spreadshirt store!

So I decided to keep everyone in the dark about today’s workout. Some of you liked the mystery some of you…not too much . But in the end everyone loved the WOD, and that’s what’s important. Check out today’s times in comments!

Today we’ll be making up the workout from Thursday and getting a few tips on the rower.

Weather Update
All classes are canceled for today.

Weather Update
Evening classes are canceled due to the weather.  Check back later for updates on tomorrow’s classes. Thank you.

“DT”
Five rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Post load and time to comments.

Just read: Thank God…’cause I love eggs.

Ed and Nick getting ready to push-jerk

For time:
30 Muscle-ups

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We got rowers! Tom made great use of it last Sunday.

AMRAP in 15 minutes of:
10 Kettlebell Swings
40′ Bear Crawl
40′ Broad Jump
40′ KB Walking Lunges

Post load and rounds completed to comments.