***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!*** “TIRE IRON” For Quality 10 Front Rack Lunge (115/85) 8 Barbell Rows 3 Broad Jumps 1:30 Rest x 6 CORE ACCESSORY 3-4 Rounds 30 sec Hollow Rocks...Read More

***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE*** DEADLIFT 15 minutes 4 x 3 Building Rest as needed “SMART & FINAL” 12 min AMRAP 1-2-3-4-5… • Clean & Jerk (135/95) 25 Doubleunders  STRONGMAN Strongman Accumulate 400m Farmers Carry heavyRead More

***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE*** HOODIE ORDERS GO IN TODAY @ 9AM!*** “SUEZ CANAL” For Total Working Time On a Running Clock 2k Row at 10:00 4 Rounds 16 Wallballs (20/14) 8 Burpee Pullups ACESSORRY 3-4 Rounds...Read More

OPEN GYM 1-2 PMRead More

“DYNAMIC DUO” 20 AMRAP (Teams of 2)  10 Power Snatches  10 Synchro Lateral Bar Over Burpees 10 Overhead Squats 20 Calorie Bike  Barbell= 115/85 SHOULDER ACCESSORY 3-4 Sets For Quality 10 Y-T-Ws 10 Banded Internal Rotations 10 Prisoner RotationsRead More

RINGS 15 minutes Accumulate 5-7 Sets 1-2 Strict RMU “PINKY RING” For Time 12-10-8-6-4-2 • Toes to Rings • Russian KbS (70/53) x 2 Every break = 12 Burpees EXTRA CREDIT Mobility 1:00 Couch Stretch ea/s 1:00 Pigeon ea/s 1:00 Seated Straddle 1:00 Tricep & Lat Stretch ea/s x 3-4Read More

“RED DOOR” Every 5 min x 5 — 25 min Total 20 Goblet Squats (53/35) 8 Box Jumps (30/24) 20/15 Cal Row ACCESSORY 3-4 Sets 5 Petersen Stepups 8 Banded Side Steps ea/s 5 Jefferson Curls 8 Lateral Lunges ea/s EXTRA CREDIT Aerobic Recovery 40 min Row/Bike/JogRead More

HSPU 10 min EMOM 1-3 Strict HSPU TETHER BALL For Time Buy-in 40/30 Cal Bike 3 Rounds 21 Abmat Situps 15 Deadlifts (135/95) 9 Push Press 20 sec Front Rack Hold EXTRA CREDIT BB/SM Accumulate 40-50 Turkish GetupsRead More

“MUD CRAB” 18 minutes 3-6-9-12…etc. • Bar Muscleups 15 Wallballs (20/14) 50 Doubleunders CORE ACCESSORY 3-4 Sets For Quality 10 V-ups 30 sec Hollow Rock 10 Plank Marches 30 sec Plank EXTRA CREDIT Mobility 1:00 Deadhang 1:00 Tricep & Lat Stretch ea/s 1:00 Extended Child’s Pose 1:00 Lizard w/rotation x 3-4Read More

DEADLIFT 15 minutes 4 x 5 Building Rest as needed “TRAIN HOPPING” For Time 15-12-9-6-3 • Power Clean (135/95) • Burpees Over Bar EXTRA CREDIT N&C 3 Sets AMRAP Doubleunders – unbroken  1:00 Abmat Situps AMRAP Plank Rest 2:00Read More