OPEN GYM 1PM-2PM “Hand Warmer” AMRAP 20:2 Rope Climbs20 Kettlebell Swings (53/35)40 AbMat Sit-ups HOME GYM AMRAP 20:10 Dumbbell Plank Rows (5 Each Side)20 Single Arm Dumbbell Swings (10 Each Side)40 AbMat Sit-upsRead More

“Tri Sprint Intervals V3” 5 Rounds:AMRAP 4:30/20 Calorie Row30 Shuttle Sprints (10 Meters)Max Calorie Bike Rest 4 Minutes Between Rounds HOME GYM For Distance:40 Minute RunRead More

FINAL FRIDAY NIGHT LIGHTS THIS FRIDAY (MARCH 26th) @ 5pm “Goat Day” On the Minute x 20:Minute 1: Movement 1Minute 2: Movement 2 -or- “Finals Week” On the Minute x 20:Minute 1: Max Power Cleans (135/95)Minute 2: 200 Meter RunRead More

FINAL FRIDAY NIGHT LIGHTS (MARCH 26TH) @ 5PM “Dia-bolical” For Time:500 Meter Bike, 21 Deadlifts (225/155)500 Meter Bike, 42 Hand Release Push-ups500 Meter Bike, 15 Deadlifts (225/155)500 Meter Bike, 30 Hand Release Push-ups500 Meter Bike, 9 Deadlifts (225/155)500 Meter Bike, 18 Hand Release Push-ups HOME GYM 200 Meter Run, 42 Double Dumbbell Deadlifts200 Meter Run,...Read More

FINAL FRIDAY NIGHT LIGHTS THIS FRIDAY (MARCH 26th) @ 5pm “The Old Block” For Time:50 Wallballs (20/14)40 Box Jumps (24″/20″)30 Lateral Barbell Burpees20 Power Snatches (115/85)1,000 Meter Row HOME GYM For Time:80 Air Squats40 Single Dumbbell Step Back Lunges (20 Each)40 Lateral Burpees Over Dumbbell40 Alternating Dumbbell Snatches800 Meter RunRead More

FINAL FRIDAY NIGHT LIGHTS THIS FRIDAY (MARCH 26th) @ 5pm Push Jerk 5-4-3-2-1 “Divide & Conquer” AMRAP 15:30 Double Unders15 Push Jerks (135/95)30 Double Unders15 Toes to Bar HOME GYM AMRAP 15:30 Double Unders15 Double Dumbbell Push Jerks30 Double Unders15 Weighted Sit-upsRead More

“Open 21.2” For Time:10 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)20 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)30 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)40 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″)50 Dumbbell Snatches (50/35)15 Burpee Box Jump Overs (24″/20″) Time Cap: 20 MinutesRead More

“Goat Day” On the Minute x 20:Minute 1: Movement 1Minute 2: Movement 2 -or- “Moat Day” On the Minute x 20:Minute 1: 15 Wallballs (20/14)Minute 2: 15/12 Calorie RowRead More

Barbell Cycling 15-10-5:Unbroken Power Cleans “Power Play” AMRAP 7:1 Power Clean (155/105)30 Double Unders2 Power Cleans (155/105)30 Double Unders3 Power Cleans (155/105)30 Double Unders…Add 1 Power Clean Per Round HOME GYM AMRAP 7:3 Double Dumbbell Power Cleans30 Double Unders6 Double Dumbbell Power Cleans30 Double Unders9 Double Dumbbell Power Cleans30 Double Unders…Add 3 Double Dumbbell Power...Read More

“Boop” AMRAP 14:Max Calorie Row Every 2 Minutes [Starting at 0:00]:7 Toes to Bar7 Push Press (95/65)7 Front Squats (95/65) HOME GYM AMRAP 14:21 AbMat Sit-ups15 Shuttle Runs [10 Meters]9 Double Dumbbell ThrustersRead More