OPEN GYM 1PM-2PM “Ghost Ride” 4 Rounds: 27/21 Calorie Bike 21 Kettlebell Swings (53/35) 15 Kettlebell Goblet Squats (53/35)Read More

“Rock the Boat” AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats  Read More

“Dead Ahead” 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)Read More

  GREAT BALLS OF FIRE AMRAP 15 TEAMS OF 2  MAX EFFORT WALLBALLS (20/14) 100m KB FARMERS CARRY (70/55) *Partner One does AMRAP Wall Balls, while partner Two does a 100m farmer carry with 2 KB.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall...Read More

Squat Clean Build to Heavy Single followed by… “Four Wheeler” 2 Rounds: 400 Meter Run 21/15 Calorie Bike 12 Squat Cleans (115/80) Double Under Practice AMRAP 2: Double UndersRead More

“Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-upsRead More

Power Snatch Build to Heavy Single followed by… “Isabel” For Time: 30 Power Snatches (135/95)Read More

  OPEN GYM 1-2PM “Sitting Pretty” 50 AbMat Sit-Ups, 200m Run, 100m Prowler Push 40 AbMat Sit-Ups, 200m Run, 100m Prowler Push 30 AbMat Sit-Ups, 200m Run, 100m Prowler Push 20 AbMat Sit-Ups, 200m Run, 100m Prowler Push 10 AbMat Sit-Ups, 200m Run, 100m Prowler PushRead More

“100 Proof” Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie BikeRead More

STRENGTH Every minute on the minute for 10:00: 1 Power Clean + 1 Hang Power Clean (above knee) *build Then…. “Double or Nothing” 3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)Read More