BACK SQUAT 15 minutes Build to a Heavy 3 Reps 22X1 end at 80%+ “CAUTION” 4 Rounds For Time 25 Medball Cleans (20/14) 8 Elevated Ring RowsRead More

FLOOR PRESS 15 minutes Accumulate 5-7 Sets 8 Reps Building “BUZZSAW” For Time — 16 minute CAP 30 Strict Press (95/65) 30 Pushups  50 Abmat Situps 20 Strict Press  20 Pushups   50 Abmat Situps 10 Strict Press  10 Pushups  50 Abmat SitupsRead More

“ESPRESSO GLASS” For 3 Seperate Scores 8 min AMRAP 750m Row  20 Box Jumps (24/20) rest until 10:00  8 min AMRAP 20 Cal Airbike 20 Walking Lunges  rest until 20:00  8 min AMRAP 75 Doubleunders  30 SA Kb Swings (53/35) alt. every 5 EXTRA CREDIT Row   3:00 easy  15:00 at goal pace 2:00 easy Read More

“THE NOMAD” For Time 21 CtB Pullups 1000m Run 21 Toes to Bar 800m Run  15 CtB Pullups 600m Run  15 Toes to Bar 400m Run  9 CtB Pullups 200m Run   9 Toes to Bar EXTRA CREDIT 4 Sets 8-12 Barbell Rows 30 sec Archbody Hold Rest 2:00Read More

WEIGHTLIFTING 15 minutes Build to a Heavy 1 Hang Clean + 1 Clean + 1 Jerk “DEALERSHIP” 6 Rounds For Time 6 Clean and Jerk (115/75) 9 Burpees over Bar  18 Air SquatsRead More

OPEN GYM 1PM-2PMRead More

DEADLIFT 15 minutes Build to a Heavy 5 reps “MIXING CEMENT” For Quality 15 minutes 12 Sumo Deadlifts heavy 25m Sled/Plate Push AMRAP Plate Pinch 1:00 Rest Plate pinch shouldn’t last more than 1 minRead More

“SHOWER SHOES” For Time 5 Rounds 9 Toes to Bar  12 Box Jumps (24/20) 15 Goblet Squats (53/35) CORE ACCESSORY 3-4 Sets For Quality 10 Half TGU    L 30 sec Side Plank    L  10 Half TGU    R 30 sec Side Plank    RRead More

PULLUPS 15 minutes Accumulate 4-6 Sets 3 WtD Pullups Building “SOLID AXLE” For Total Reps 8 minutes 3-6-9-12…etc • Russian KbS (70/53) • Pullups Rest 4:00 8 minutes 3-6-9-12…etc • Russian KbS • PushupsRead More

“WATERLINE” For Effort 21-15-9-3 • Thruster heavy 20 sec Max Cal Airbike Rest 3:00 b/t Sets Increase weight on Thruster as needed Score is Cals CORE ACCESSORY 8 minutes Accumulate Seconds • L-Sit  • WtD Plank (45/35) • Archbody HoldRead More