Sumo Deadlift Build to a Heavy 3-Rep “Lung Butter” Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7 Calorie Schwinn Bike 150′ Shuttle SprintRead More

“Slap Happy” AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes AMRAP 5: Buy In: 100 Double Unders 4 Front Squats (135/95) 4 Burpee...Read More

“Handlebars” 4 Rounds: 21/15 Calorie Bike 15 Toes to Bar 7 Power Clean and Jerks (155/105)Read More

Back Squat 3 Sets of 5 “Doctor’s Orders” 3 Rounds: 50 Air Squats 35 Push-ups 20/15 Calorie RowRead More

Open Gym 1-2pmRead More

“Chain Smoker” 5 Rounds, On the 4:00 15 Pull-ups 18 Alternating Dumbbell Snatches (50/35) 15/12 Calorie Assault Bike or 21/15 Calorie RowRead More

“Guts and Glory” For Time: 21 – 15 – 9: Schwinn Bike for Calories Thrusters (95/65) 15 – 12 – 9: Row for Calories Hang Squat Cleans (95/65) 12 – 9 – 6: Lateral Burpees over Bar Overhead Squats (95/65)Read More

WOD Teams of 2: AMRAP 20: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) In this partner workout, teammates will alternate full rounds. Partner 1 will complete...Read More

“Marston” AMRAP 20: 1 Deadlift (315/205) 10 Toes to Bar 15 Barbell Facing Burpees “Marston” is a Hero workout. A fallen Navy SEAL from Team 6, Blake Marston was a close friend of ours. Passing away on 1/10/15, he lived an amazing life. We celebrate him every year through his workout, created by his fellow...Read More

“Tri Sprint Intervals” 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Schwinn Bike AMRAP 10 Meter Shuttles rest 4 minutesRead More