***BRING A FRIEND WEEK- MARCH 21ST-25TH*** “CIRCLING VULTURES” 5 Rounds 24 Db Hang Snatch (50/35)12 Burpee Box Jump Overs (24/20)Rest 1:00 CORE ACCESSORY4 Rounds For Quality 30 sec Heel Taps10 Tuckups30 sec Russian Twists10 Supine Knee RaisesRead More

PULL UPS 15 Minutes Build to a Heavy2 WtD Pullups “GOLDEN EFFIGY” For Time 800m Run 20-15-10-5• CtB Pullups• Goblet Squats (53/35) 800m RunRead More

TURKISH GETUPS 10 minutes Accumulate RepsTurkish Getups w/KB “CREVICE TRAVERSING” 6 Rounds For Time 18 American KbS (53/35)12 Bodybuilders25ft HS WalkRead More

Squat Endurance 20 minutes Build to a moderate20 Rep Back Squat 5-10% heavier than last week “DANDELION” 12 min AMRAP 3-6-9-12…etc• Toes to Bar35 DoubleundersRead More

OPEN GYM 1-2 PMRead More

“GROCERY BAGS”4 Rounds For Time 12 KB Clean ND10 Kb Push Jerk ND25m Kb Front Rack Carry12 KB Clean D10 Kb Push Jerk D25m Kb Front Rack Carry KB: 53/35Read More

***LAST FRIDAY NIGHT LIGHTS TONIGHT AT 5PM! ECLIPSE NIGHT!*** OPEN 22.3 For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight 3) ♀ 65 lb, then 75 lb, then 85 lb♂ 95 lb, then 115 lb, then 135 lb Time cap: 12 minutesRead More

***LAST FRIDAY NIGHT LIGHTS THIS FRIDAY AT 5PM! ECLIPSE NIGHT!*** HSPU EMOM x 10 3-5 Strict HSPU “GLAZED DONUT” For Time 6-12-18-24-30• Ring Pushups• Box Jumps (30/24) EXTRA CREDIT Breathe & Mobilize 3:00 Jog/Row2:00 Lat Smash R2:00 Tricep & Lat Stretch R3:00 Jog/Bike2:00 Lat Smash L2:00 Tricep & Lat Stretch Lx 2Read More

***LAST FRIDAY NIGHT LIGHTS THIS FRIDAY AT 5PM! ECLIPSE NIGHT!*** PREHAB ACCESSORY 3 Sets 5 Petersen Stepups10 Powell Raise ea/s10 Seated Ext Rotations ea/s “MAIL-IN REBATE” 21 min AMRAP 3 WtD Pullups 15% BW9 Power Cleans (115/85)15 Abmat Situps EXTRA CREDIT Lactic Tolerance 30 sec Max Thrusters → LT Variation12 Pullups → JumpingRest 1:00x 3Read More

SQUAT ENDURANCE 20 minutes Build to a moderate20 Rep Back Squat 5-10% heavier than last week “RUSTY CHAIN” 3 Rounds For Time 15/12 Cal Row/Bike15 Thrusters (75/55)50m Kb Suitcase CarryRest 1:00Read More