OPEN GYM 1PM-2PM “Shrink Wrap” 10-9-8-7-6-5-4-3-2-1:Power Snatches (75/55)Burpees HOME GYM For Time:75 Single Arm Devil’s Press (50/35)Read More

“Door Dash” For Time:800 Meter Run50 Single Arm Dumbbell Hang Clean and Jerks (50/35)400 Meter Wreck Bag Run (50/35)30 Chest to Bar Pull-ups400 Meter Wreck Bag Run (50/35)50 Single Arm Dumbbell Hang Clean and Jerks (50/35)800 Meter Run HOME GYM For Time:800 Meter Run50 Single Arm Dumbbell Hang Clean and Jerks (50/35)400 Meter Single Dumbbell...Read More

“Litter Box” 3 Rounds:3 Burpee Box Jumps (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) 50/35 Calorie Row 3 Rounds:3 Burpee Box Jumps (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) 50/35 Calorie Row 3 Rounds:3 Burpee Box Jumps (24″/20″)6 Double Dumbbell Front Squats (50’s/35’s)9 Deadlifts (155/105) HOME GYM 5 Rounds:AMRAP 3:6 Double Dumbbell Front...Read More

Weighted Pull-up Build to a Heavy Set of 3 Weighted Strict Ring Dip Build to a Heavy Set of 3 “Up & Under” AMRAP 9:3 Strict Ring Dips3 Strict Pull-ups30 Double Unders6 Strict Ring Dips6 Strict Pull-ups30 Double Unders…[Climb By 3 Reps Each Round] HOME GYM AMRAP 10:10 Renegade Rows (50’s/35’s)200 Meter RunRead More

“Big Clean Complex” 6 Sets:3-Position Squat CleanPush Press3-Position Squat CleanPush Jerk3-Position Squat CleanSplit Jerk HOME GYM For Time:30-20-10:Double Dumbbell Power Cleans (50’s/35’s)Double Dumbbell Push Press (50’s/35’s)Read More

“Do Less” For Time:3,000 Meter Assault Bike2,000 Meter Row100 Double Unders50 Toes to Bar HOME GYM 50-40-30-20-10:Double UndersSit-upsRead More

“Speed Demon” AMRAP 3:200 Meter Run15 Lateral Barbell BurpeesMax Overhead Squats (75/55) Rest 3 Minutes AMRAP 3:200 Meter Run12 Lateral Barbell BurpeesMax Overhead Squats (95/65) Rest 3 Minutes AMRAP 3:200 Meter Run9 Lateral Barbell BurpeesMax Overhead Squats (115/85) Rest 3 Minutes AMRAP 3:200 Meter Run6 Lateral Barbell BurpeesMax Overhead Squats (135/95) HOME GYM 5 Rounds:400...Read More

OPEN GYM 1PM-2PM “Window Shopper” In a 15-Minute Window:Max Calorie Assault Bike Every 3 Minutes [Starting at 0:00]:100 Meter Farmers Carry (50’s/35’s)10 Wallballs (20/14) HOME GYM AMRAP 15:100 Meter Right Arm Dumbbell Farmers Carry10 Right Arm Dumbbell Thrusters100 Meter Left Arm Dumbbell Farmers Carry10 Left Arm Dumbbell Thrusters Dumbbells: 50/35Read More

NO CLASSES SATURDAY BACKYARD BRAWL III (SATURDAY) @ 9am “Never Forget” For Time:Buy-In: 2001 Meter Row Directly Into… 4 Rounds:9 Clusters (135/95)11 Strict Pull-ups HOME GYM For Time:Buy-In: 2001 Meter Row or Run 4 Rounds:9 Double Dumbbell Clusters (50’s/35’s)11 Strict Pull-upsRead More

NO CLASSES SATURDAY BACKYARD BRAWL III (SATURDAY) @ 9am “Double Agent” Team of 2: 3 Rounds For Time [30 Minute Cap]:80/60 Assault Bike160 Double Unders400 Meter Run40 Russian Kettlebell Swings (70/53)20 Kettlebell Box Step Overs (24″/20″) HOME GYM 3 Rounds For Time:80 Double Unders400 Meter Run20 Single Dumbbell Russian Swings (50/35)100′ Single Dumbbell Walking Lunge...Read More