“Casino Royale” AMRAP 20:20 Hang Power Cleans (95/65)20 Front Squats (95/65)20 Push Press (95/65)20/15 Calorie Assault Bike HOME GYM AMRAP 20:20 Double Dumbbell Hang Power Cleans10 Shuttle Runs [10 Meters]20 Double Dumbbell Front Squats10 Shuttle Runs [10 Meters]20 Double Dumbbell Push Press10 Shuttle Runs [10 Meters]Read More

“Muscle Memory” 5 Rounds For Time:12 Box Jump Overs (30/24)9 Power Snatches (115/85)6 Bar Muscle-ups HOME GYM 5 Rounds For Time:16 Single Arm Devil’s Press (6 Each Side)60 Double Unders (90 Singles)Read More

“Midline Miles” For Time:50 AbMat Sit-ups200 Meter Run50 AbMat Sit-ups400 Meter Run50 AbMat Sit-ups800 Meter Run50 AbMat Sit-ups1 Mile Run HOME GYM For Time:50 AbMat Sit-ups200 Meter Run50 AbMat Sit-ups400 Meter Run50 AbMat Sit-ups800 Meter Run50 AbMat Sit-ups1 Mile RunRead More

“Wiped Clean” On the 4:00 x 5 Rounds:30 Air Squats20/15 Calorie Row7 Power Clean and Jerks (115/85) HOME GYM On the 4:00 x 5 Rounds:30 Air Squats200 Meter Run10 Double Dumbbbell Clean and JerksRead More

Weighted Strict Pull-up On the 2:00 x 6 Sets:5 Weighted Strict Pull-ups “Don’t Stop Me Now” AMRAP 18:Max Calorie Bike Every 3 Minutes [Starting at 0:00]:50 Double Unders12 Burpees HOME GYM On the 3:00 x 8 Sets:50 Double Unders12 BurpeesMax Shuttle Runs [10 Meters]Read More

“RENT” 3 Rounds For Time [30 Minute Cap]:500/400 Meter Row40 Wallballs (20/14)30 Alternating Dumbbell Power Snatches (50/35)20 Toes to Bar HOME GYM 3 Rounds For Time:400 Meter Run40 Single Dumbbell Goblet Squats30 Alternating Dumbbell Power Snatches20 Weighted Sit-upsRead More

OPEN GYM 1PM-2PM “Hand Warmer” AMRAP 20:2 Rope Climbs20 Kettlebell Swings (53/35)40 AbMat Sit-ups HOME GYM AMRAP 20:10 Dumbbell Plank Rows (5 Each Side)20 Single Arm Dumbbell Swings (10 Each Side)40 AbMat Sit-upsRead More

“Tri Sprint Intervals V3” 5 Rounds:AMRAP 4:30/20 Calorie Row30 Shuttle Sprints (10 Meters)Max Calorie Bike Rest 4 Minutes Between Rounds HOME GYM For Distance:40 Minute RunRead More

FINAL FRIDAY NIGHT LIGHTS THIS FRIDAY (MARCH 26th) @ 5pm “Goat Day” On the Minute x 20:Minute 1: Movement 1Minute 2: Movement 2 -or- “Finals Week” On the Minute x 20:Minute 1: Max Power Cleans (135/95)Minute 2: 200 Meter RunRead More

FINAL FRIDAY NIGHT LIGHTS (MARCH 26TH) @ 5PM “Dia-bolical” For Time:500 Meter Bike, 21 Deadlifts (225/155)500 Meter Bike, 42 Hand Release Push-ups500 Meter Bike, 15 Deadlifts (225/155)500 Meter Bike, 30 Hand Release Push-ups500 Meter Bike, 9 Deadlifts (225/155)500 Meter Bike, 18 Hand Release Push-ups HOME GYM 200 Meter Run, 42 Double Dumbbell Deadlifts200 Meter Run,...Read More