STRENGTH Heaving Snatch Balance 2-2-2-1 *Build to a heavy single for the day CONDITIONING QF E1 (edit)AMRAP 15 50 dumbbell walking lunges 30 handstand push-ups40 front-rack walking lunges 20 deficit handstand push-ups 30 overhead walking lunges10 strict handstand push-ups**(50/35) for all lunges / 3.5″ deficitRead More

HERO WOD “MALTZ”400m Run50 Pull Ups100m Farmer’s Carry (50/25)50 Dips100 Push Ups50 Knees-to-Elbow100 Sit-ups (Abmat)400m Run *Scaled option is “Half Maltz” This Hero WOD is dedicated to MSgt Mike Maltz, 38th Rescue Squadron, Moody Air Force Base, Ga, who made the ultimate sacrifice on March 23, 2003 in southern Afghanistan when his HH-60G Pave Hawk...Read More

STRENGTH Back Squat: 5-4-3-2-1* Build to a heavy single for the day CONDITIONING For Time:80 DU5 C&J @ 60%60 DU3 C&J @70%40 DU1 C&J @ 80%40 DU5 C&J @ 60%60 DU3 C&J @ 70%80 DU1 C&J @ 80% WELLNESS WEDNESDAY ᴀʀᴇ ʏᴏᴜ ᴍɪɴᴅꜰᴜʟʟʏ ᴇᴀᴛɪɴɢ ᴏʀ ᴍɪɴᴅʟᴇꜱꜱʟʏ ᴇᴀᴛɪɴɢ? If you want to be fully satisfied with...Read More

STRENGTH 5 Deadlifts, then 5 Bench Press4 Deadlifts, then 4 Bench Press3 Deadlifts, then 3 Bench Press2 Deadlifts, then 2 Bench Press1 Deadlift, then 1 Bench Press CONDITIONING 4 Sets for Time:500m Row30 Air Squats10 Burpee Pull Up-1 Min Rest-Read More

This is a great on-the-go snack or breakfast that you and your kids will enjoy! Course Breakfast  Prep Time 10 minutes  Cook Time 16 minutes  Total Time 56 minutes  Servings 11 muffins Ingredients 3/4 cup almond flour2 scoops vanilla protein powder1/2 tbsp pumpkin pie spice1/2 tsp baking powder3 large eggs1 cup canned pumpkin1/2 tbsp vanilla extract2 tbsp agave1/4 tsp cinnamon1/2 cup Unsweetened Apple Sauce Instructions Preheat oven to 350F and place 11 muffin liners into muffin tin.Mix all dry ingredients together in a large...Read More

STRENGTH Front Squat 3-3-2-2-1-1-1Build to a moderate single for the day CONDITIONING 21 Minute EMOMMin 1: 15 GHDMin 2: 2 Rope ClimbsMin 3: 15/12 Cal BikeRead More

SKILL For Time:5 Kipping Ring MuscleUps into 5 Strict Ring Dips4 Kipping Ring MuscleUps into 4 Strict Ring Dips3 Kipping Ring MuscleUps into 3 Strict Ring Dips2 Kipping Ring MuscleUps into2 Strict Ring Dips1 Kipping Ring MuscleUp into1 Strict Ring Dip — Rest 5 minutes — 5 Strict Handstand Pushups into 10 second Handstand Hold4...Read More

STRENGTH 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75% 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80% 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean...Read More

STRENGTH 2 Back Squat x 4 sets* Build to a heavy double for the day CONDITIONING “They’ll never take…OUR FREEDOM!” (edit)3 Rounds for Time:15 Pull Ups10 Chest to bar Pull Ups5 Bar Muscle Ups40/30 Calorie RowRead More

STRENGTH Front Squat – Build to a heavy single in 5 sets or less CONDITIONING Robert the Bruce (edit)3 sets200m Run8 Sandbag Cleans (100/70) 200m Run8 Sandbag Cleans (100/70) 200m Run-Rest 2:00 b/t sets-Read More