GYM CLOSED UNTIL MONDAY (6/29) “Mind Eraser” AMRAP 20:7 Power Cleans (135/95)7 Burpees200 Meter Run “Mind Eraser” Home Edition AMRAP 20:7 Double Dumbbell Power Cleans (50’s/35’s) or Odd-Object Cleans 7 Burpees200 Meter RunRead More

GYM CLOSED UNTIL MONDAY (6/29) “RED ZONE”21-15-9-15-21:Hang Power Snatch (75/55)Thrusters (75/55) “Red Zone” Home Edition30-20-10-20-30:Single Dumbbell Hang Power Snatch (50/35)Single Dumbbell Thrusters (50/35)Read More

GYM CLOSED Accessory Work 3 Rounds:10/10 Bicep Curls15 Banded Pull Aparts10/10 Lateral Box Step Ups “Onside Kick”AMRAP 16:3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl/Handstand Walk6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl/Handstand Walk9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl/Handstand Walk…[Add 3 Toes to Bar Each Round] “Onside...Read More

Push Press Building to 3RM “HOOK & LADDER” [On the 0:00]1 Round:30 Lateral Barbell Burpees30 Power Clean and Jerks (95/65) [On the 5:00]2 Rounds:15 Lateral Barbell Burpees15 Power Clean and Jerks (95/65) [On the 10:00]3 Rounds:10 Lateral Barbell Burpees10 Power Clean and Jerks (95/65)Read More

“Hot Route”AMRAP 18:Buy-In: 1 Mile Run AMRAP In Time Remaining:50 Double Unders35 Air Squats20 Dumbbell Plank Rows (50’s/35’s)Read More

Front Squat Build to 3RM “7-on-7”AMRAP 7:4 Bar Muscle-ups8 Front Squats (185/135)12/9 Calorie Bike16 Toes to Bar Rest 3 Minutes AMRAP 7:4 Bar Muscle-ups8 Front Squats (155/105)12/9 Calorie Bike16 Toes to BarRead More

OPEN GYM 1pm-2pm “Wallflower” AMRAP 15:8 Double Dumbbell Single Legged Deadlifts (Left):30 Second Wall Sit8 Double Dumbbell Single Legged Deadlifts (Right):30 Second Hollow HoldRead More

Cappy for CapacityTeams of 3AMRAP 9Max Meter Ski ErgDirectly IntoAMRAP 9Max Meter RowDirectly IntoAMRAP 9Max Cal BikeRead More

Deadlift for load:#1: 5 reps @ 65%#2: 5 reps @ 65%#3: 5 reps @ 65% “Cookie Monster” AMRAP 15:20 Power Snatches (95/65)200m Run10 Bar Muscle UpsRead More

“Cash Back” 50-35-20-35-50:DB Wallball Sit-upsAfter Each Round:10 Double Dumbbell Push Press (50’s/35’s)10 Double Dumbbell Reverse LungesRead More