THANKSGIVING SCHEDULE: THANKSGIVING DAY : 9:30am ONLY BLACK FRIDAY: 9:30am ONLY OPEN & PERFORMANCE“Singled Out”3 Rounds:1:00 Wallballs (20/14)1:00 Single Dumbbell Snatches (50/35)1:00 Box Jumps (24/20)1:00 Single Dumbbell Clean & Jerks (50/35)1:00 Calorie Row1:00 Rest FITNESS“Singled Out”3 Rounds:1:00 Wallballs (14/10)1:00 Single Dumbbell Snatches (35/25)1:00 Box Jumps (24/20)1:00 Single Dumbbell Clean & Jerks (35/25)1:00 Calorie Row1:00 RestRead More

OPEN – PERFORMANCE – FITNESS“Old MacDonald”Teams of 2AMRAP 20: Max Calorie Bike/Ski Erg Station 1: Bike/Skii Erg Station 2: 30 AbMat Sit-ups200 Foot Farmers Carry (70’s/50)Read More

OPEN & PERFORMANCEPausing Overhead SquatBuild to a Heavy Single*3 second pause “Double Jointed”AMRAP 16:15 Overhead Squats (95/65)30 Double Unders15 Deadlifts (95/65)30 Double Unders FITNESSPausing Overhead SquatBuild to a Heavy Single*3 second pause “Double Jointed”AMRAP 16:15 Overhead Squats (95/65)45 Single Unders15 Deadlifts (95/65)45 Single UndersRead More

OPEN – PERFORMANCE – FITNESS“Sea Horse”3 Rounds:40/30 Cal Bike 800 Meter Row400 Meter Run20 BurpeesRead More

Macho Man Complex Build to Heavy Complex: 3 Power Cleans3 Front Squats3 Push Jerks “Randy Savage” AMRAP 12:3 Rounds of Macho Man (135/95)15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push JerksRead More

OPEN GYM 1PM-2PM “Lynne-sanity” 5 Rounds: Max Bodweight Bench Press Max Strict Pull-ups 400 Meter RunRead More

“4th Down” AMRAP 4:21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4:15/10 Calorie Row 15 Kettlebell Swings (53/35) 15 Thrusters (95/65) Rest 4 Minutes AMRAP 4:9/6 Calorie Row 9 Kettlebell Swings (53/35) 9 Thrusters (115/85)Read More

Power Clean Complex Build to a Heavy Complex: 1 Hang Power Clean 1 Power Clean “Power Bar” AMRAP 12: 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95)Read More

OPEN – PERFORMANCE – FITNESS “Climbing Annie” 10-20-30-40-50: Double Unders AbMat Sit-ups After Each Set: Rope Climbs (1-2-3-4-5)Read More

OPEN – PERFORMANCE – FITNESSBuild to Heavy Complex: 1 Pausing Back Squat (3 Seconds) 1 Back Squat “Step Aerobics”3 Rounds For Time: 30 Plate Snatches (35/25) 20/14 Calorie Assault Bike 10 Single Dumbbell Box Step-ups (Each Side) Dumbbell: 50/35 Box: 24/20Read More