Bench Press On a Running Clock:[0:00]: 10 Bench Press[3:00]: 8 Bench Press[6:00]: 6 Bench Press[9:00]: 4 Bench Press[12:00]: 2 Bench Press “Pirate’s Booty” For Time:500/400 Meter Row50 Russian Kettlebell Swings (53/35)500/400 Meter Row50 Russian Kettlebell Swings (53/35)500/400 Meter Row HOME GYM OPTION For Time:400 Meter Run50 Single Arm Dumbbell Russian Swings (25 Each)50 Single Arm Dumbbell Floor Press (25 Each)400...Read More

“Buy Low, Sell High” AMRAP 5:Buy-In: 150 Double Unders15 Lateral Barbell Burpees15 Overhead Squats (95/65) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double Unders10 Lateral Barbell Burpees10 Overhead Squats (115/85) Rest 5 Minutes AMRAP 5:Buy-In: 50 Double Unders5 Lateral Barbell Burpees5 Overhead Squats (135/95) HOME GYM OPTION AMRAP 5:Buy-In: 150 Double Unders15 Lateral Burpees Over Dumbbell15...Read More

“Jumper Cables” AMRAP 18:15/12 Calorie Assault Bike12 Power Cleans (135/95)9 Box Jumps (30″/24″) HOME GYM OPTION AMRAP 18:15 Shuttle Runs (10 Meters)12 Double Dumbbell Power Cleans (50’s/35’s)9 Double Dumbbell Push Press (50’s/35’s)Read More

Hang Power SnatchOn the Minute x 10:2 Hang Power Snatches “No Air” AMRAP 15:30 Air Squats20 Hang Power Snatches (75/55)10 Strict Pull-ups HOME GYM OPTIONAMRAP 15:30 Air Squats20 Single Dumbbell Hang Power Snatches (50/35)10 Strict Pull-upsRead More

OPEN GYM 1PM-2PM “High Horse” AMRAP 20: 1,000 Meter Assault Bike 50 Russian Kettlebell Swings (53/35)30 Box Jumps (24″/20″) HOME GYM AMRAP 20: 70 Double Unders 50 Single Dumbbell Russian Swings (50/35)30 Single Dumbbell Reverse Lunges (50/35)Read More

“So Fresh, So Clean” 10-9-8-7-6-5-4-3-2-1: Squat Cleans (135/95)  Before Each Round: 20/15 Calorie Row HOME GYM 10-9-8-7-6-5-4-3-2-1: Double Dumbbell Squat Cleans (50’s/35’s)  Before Each Round: 200 Meter RunRead More

8:30AM & 9:30AM CLASSES ONLY TODAY – OPEN GYM UNTIL 12PM “Side Effects” 5 Rounds For Time:5 Deadlifts (245/165) 20 Double Dumbbell 1-Arm Push Press (50/35)20/15 Calorie Assault Bike HOME GYM 5 Rounds For Time:20 Double Dumbbell Deadlifts (50’s/35) 20 Double Dumbbell 1-Arm Push Press (50/35)40 Sit-upsRead More

GYM OPEN FROM 8AM-9:20AM BLACK FRIDAY SCHEDULE: 8:30 & 9:30AM CLASSES – OPEN GYM TIL’ 12PM “Murph” For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run HOME GYM For Time: 1 Mile Run 100 Push-ups200 Sit-ups300 Air Squats 1 Mile RunRead More

“Forecast” AMRAP 4:27/21 Calorie Row21 Power Snatches (75/55) 21 Bar Facing Burpees Rest 4 Minutes  AMRAP 4:21/15 Calorie Row15 Power Snatches (95/65) 15 Bar Facing Burpees Rest 4 Minutes  AMRAP 4:15/9 Calorie Row9 Power Snatches (115/85) 9 Bar Facing Burpees HOME GYM 3 Rounds x AMRAP 4:21 Shuttle Runs (10 Meters) 21 Alternating Dumbbell Power Snatches (50/35) 21 Dumbbell-Facing Burpees...Read More

“Head Spin” For Time: 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35)80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35)60 Double Unders 30 Single Dumbbell Hang Clean and Jerks (50/35)40 Double Unders 20 Single Dumbbell Hang Clean and Jerks (50/35) 20 Double Unders 10 Single Dumbbell Hang Clean and Jerks (50/35) After Each Round: 100 Meter Single Dumbbell...Read More