“Strongman Style” Teams of 4-5: 5:00 at each station: Prowler Push Sled Pull Ski Erg Tire Flip Yoke CarryRead More

“Village People” AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135) *MACHO MAN- 3 Power Cleans/3 Front Squats/ 3 Push JerksRead More

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-upsRead More

Strength Back Squat 5 x 4 (75%) “Double Dip” AMRAP 15 50 Double Unders 18/12 Cal Bike 15 Dumbbell Hang Squat Cleans (50/35)Read More

“Super Swole Sunday” 4 Rounds, building in weight: 12 Dumbbell Bench Press 12 Dumbbell Bent Over Rows (each arm) 12 Dumbbell Reverse Lunges (50’s/35’s, from hang position) followed by… CrossOver Symmetry Recovery ProtocolRead More

“Jack & Jill” Teams of 3: 600 Meter Wreck Bag Hill Run (50/35) 100 Power Snatches (75/55) 600 Meter Wreck Bag Hill Run (50/35) 75 Power Snatches (95/65) 600 Meter Wreck Bag Hill Run (50/35) 50 Power Snatches (115/80) 600 Meter Wreck Bag Hill Run (50/35)Read More

“Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 BurpeesRead More

BRING A FRIEND DAY “Under Water” 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s)Read More

STRENGTH 3-Position Clean + Split Jerk followed by… “Drop Dead” 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)Read More

“Bike Buffet” AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time RemainingRead More