“Lava Run” 800 Meter Run 50 Overhead Squats (45/35) 800 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35)Read More

Power Clean – Build to Heavy Single “Pull Over” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell BurpeesRead More

“Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53)Read More

WEIGHTLIFTING WEDNESDAY Pausing Front Squat – Build to Heavy Single Front Squat – Build to Heavy Single “Doubled Over” AMRAP 8: 15 Abmat Sit-Ups 30 Double UndersRead More

“Captain Crunch” AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 1 round: 12...Read More

“Double Take” AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Bike 55 Handstand Push-upsRead More

OPEN GYM 1-2PM “Dreamboat” 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55)Read More

“Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter RunRead More

“Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)Read More

BRING A FRIEND DAY “Pump House”  For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each roundRead More