AEROBIC CHALLENGE MONTH FOR OCTOBER! “Street Sweeper” For Time:21 Front Squats, 200 Meter Run21 Pull-ups, 200 Meter Run18 Front Squats, 200 Meter Run18 Pull-ups, 200 Meter Run15 Front Squats, 200 Meter Run15 Pull-ups, 200 Meter Run12 Front Squats, 200 Meter Run12 Pull-ups, 200 Meter Run9 Front Squats, 200 Meter Run9 Pull-ups, 200 Meter Run HOME...Read More

AEROBIC CHALLENGE MONTH FOR OCTOBER! “enitsirhC”3 Rounds For Time:21 Box Jumps (20′)12 Deadlifts (Bodyweight)500m Row HOME GYM3 Rounds For Time:400 Meter Run20 Double Dumbbell Deadlifts (50’s/35’s)40 Jumping LungesRead More

AEROBIC CHALLENGE MONTH FOR OCTOBER! “Handful” AMRAP 20:1,000 Meter Assault Bike3 Rope Climbs (15′)15 Hand Release Push-ups30 AbMat Sit-ups HOME GYM AMRAP 20:10 Strict Pull-ups20 Hand Release Push-ups30 AbMat Sit-upsRead More

AEROBIC CHALLENGE MONTH FOR OCTOBER! “Nancy” 5 Rounds For Time:400 Meter Run15 Overhead Squats (95/65) HOME GYM 5 Rounds For Time:400 Meter Run15 Double Dumbbell Front Squats (50’s/35’s)Read More

AEROBIC CHALLENGE MONTH FOR OCTOBER STARTS TODAY! “Power Outage” AMRAP 5:Buy-In: 100 Double Unders12 Power Cleans (115/85)4 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double Unders8 Power Cleans (135/95)4 Burpee Box Jump Overs (24″/20″) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double Unders4 Power Cleans (155/105)4 Burpee Box Jump Overs (24″/20″) HOME...Read More

AEROBIC CHALLENGE MONTH FOR OCTOBER STARTS TODAY! “Aerobic Test 1” For Time:1 Mile Run “Bamm-Bamm” EMOM 20:Min 1: 20 Wallballs (20/14)Min 2: 20 Alternating Dumbbell Snatches (50/35)Min 3: 15/10 Calorie Assault BikeMin 4: 20 Toes to Bar HOME GYM AMRAP 20:40 Air Squats20 Alternating Dumbbell Snatches (50/35)40 Sit-ups20 Alternating Dumbbell Snatches (50/35)Read More

OPEN GYM 1PM-2PM “Washing Machine” On the 4:00 x 6 Rounds:21/15 Calorie Assault Bike21/15 Calorie Row HOME GYM Tabata Intervals:1) Side Plank (Right)2) Side Plank (Left)3) Mountain Climbers4) Flutter Kicks5) Plate Hops6) Hollow Hold Tabata: 8 Rounds of 20 Seconds On + 10 Seconds OffComplete All 8 Rounds at One Movement Before AdvancingNo Rest Between Movements...Read More

BRING A FRIEND WEEK – ALL WEEK LONG “Three Eagles” [On the 0:00] 1 Mile Run [On the 10:00]:3 Rounds:15 Hang Power Cleans (135/95)12 Lateral Barbell Burpees9 Thrusters (135/95) [On the 20:00]:1 Mile Run HOME GYM [On the 0:00]:1 Mile Run [On the 10:00]:3 Rounds:15 Alternating Single Dumbbell Hang Clusters (50/35)15 Dumbbell Facing Burpees [On...Read More

BRING A FRIEND WEEK – ALL WEEK LONG “Knock on Wood” 3 Rounds For Time [25 Minute Cap]:30 Power Snatches (75/55)30 Box Jump Overs (24″/20″)30 Pull-ups30/24 Calorie Row HOME GYM 3 Round For Time:30 Single Dumbbell Power Snatches (50/35)150′ Walking Lunge15 Strict Pull-upsRead More

BRING A FRIEND WEEK – ALL WEEK LONG “Pardon the Interruption” AMRAP 16:Max Calorie Assault Bike [On the 0:00]: 21 Kettlebell Swings (53/35)[On the 2:00]: 21 AbMat Sit-ups[On the 4:00]: 21 Kettlebell Swings (53/35)[On the 6:00]: 21 AbMat Sit-ups[On the 8:00]: 21 Kettlebell Swings (53/35)[On the 10:00]: 21 AbMat Sit-ups[On the 12:00]: 21 Kettlebell Swings...Read More