“Dead Ahead” 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)Read More

  GREAT BALLS OF FIRE AMRAP 15 TEAMS OF 2  MAX EFFORT WALLBALLS (20/14) 100m KB FARMERS CARRY (70/55) *Partner One does AMRAP Wall Balls, while partner Two does a 100m farmer carry with 2 KB.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall...Read More

Squat Clean Build to Heavy Single followed by… “Four Wheeler” 2 Rounds: 400 Meter Run 21/15 Calorie Bike 12 Squat Cleans (115/80) Double Under Practice AMRAP 2: Double UndersRead More

“Lead Foot” AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-upsRead More

Power Snatch Build to Heavy Single followed by… “Isabel” For Time: 30 Power Snatches (135/95)Read More

  OPEN GYM 1-2PM “Sitting Pretty” 50 AbMat Sit-Ups, 200m Run, 100m Prowler Push 40 AbMat Sit-Ups, 200m Run, 100m Prowler Push 30 AbMat Sit-Ups, 200m Run, 100m Prowler Push 20 AbMat Sit-Ups, 200m Run, 100m Prowler Push 10 AbMat Sit-Ups, 200m Run, 100m Prowler PushRead More

“100 Proof” Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie BikeRead More

STRENGTH Every minute on the minute for 10:00: 1 Power Clean + 1 Hang Power Clean (above knee) *build Then…. “Double or Nothing” 3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)Read More

  *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) “Knotted Up” AMRAP 15: 200 Meter Run 2 Rope Climbs *BRING HIGH SOCKS OR KNEE SLEEVES TO PREVENT ROPE BURN **USE TODAY FOR GOOD ROPE CLIMB PRACTICERead More

  *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) “Freedom Sauce” AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie...Read More