“Super Swole Sunday” 4 Rounds, building in weight: 12 Dumbbell Bench Press 12 Dumbbell Bent Over Rows (each arm) 12 Dumbbell Reverse Lunges (50’s/35’s, from hang position) followed by… CrossOver Symmetry Recovery ProtocolRead More

“Jack & Jill” Teams of 3: 600 Meter Wreck Bag Hill Run (50/35) 100 Power Snatches (75/55) 600 Meter Wreck Bag Hill Run (50/35) 75 Power Snatches (95/65) 600 Meter Wreck Bag Hill Run (50/35) 50 Power Snatches (115/80) 600 Meter Wreck Bag Hill Run (50/35)Read More

“Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 BurpeesRead More

BRING A FRIEND DAY “Under Water” 3 Rounds: 50/35 Calorie Row 100 Double Unders 200 Meter Farmers Carry (70’s/53’s)Read More

STRENGTH 3-Position Clean + Split Jerk followed by… “Drop Dead” 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)Read More

“Bike Buffet” AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike in Time Remaining rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Pull-ups Max Calorie Bike in Time RemainingRead More

“Hard Pressed” 21-15-9: Sumo Deadlift High Pull (95/65) Push Press (95/65) Lateral Burpees Skill work: Double UndersRead More

                              “Step Aside” 50 Calorie Row 50 ft. Walking Lunge 40 Calorie Row 50 ft. Walking Lunge 30 Calorie Row 50 ft. Walking Lunge 20 Calorie Row 50 ft. Walking Lunge 10 Calorie Row 50 ft. Walking LungeRead More

“The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24/20)Read More

“Ball and Chain” 2 Rounds: 25 Deadlifts (185/135) 50 Wallballs (20/14) 75/50 Calorie BikeRead More