6 Rounds: 3:00 AMRAP / 3:00 REST 10 KB Swings (24/16kg) 10 Box Overs (24/20) 10 Push Ups 10 Ab Mat Sit-ups *pick up where you leave off, score total roundsRead More

Happy Thanksgiving…closed for the Holiday!Read More

A. Deadlift 3 – 3 – 3 – 3 – 3 (increasing, reset after each rep) B. For Time: 20/15 Cal Row 1 Round “DT” – 12 DL (155/105) + 9 HPC + 6 P. Jerk 20/15 Cal Row 2 Rounds “DT” 20/15 Cal Row 3 Round “DT” 20/15 Cal RowRead More

A. Squat of Choice: 5 – 5 – 5 B. In 14:00, Complete: 21 – 15 – 9 Back Squat (115/75, from ground) & Pull-ups 15 – 9 – 6 Front Squat (115/75) & C2B Pull-up 9 – 6 – 3 OHS (115/75) & Muscle Ups (rings or bar) *in any time remaining, max: Bar...Read More

A. OT5:00 for 25:00 400 Meter Run 1 Rope Climb 10 Strict HSPU (Mod: kip) 1 Rope Climb 30 Double Unders B. HSW Practice or 5 x 10 Meters if you have HSW *rest as needed between attemptsRead More

6:00 AMRAP: 10 KB P. Press (total 5/5)& 2 Tire Flips 2:00 REST 6:00 AMRAP: 20 Russian KB Swings & 25 M Sled Push (Moderate) 2:00 REST 6:00 AMRAP: 20 Lunge Steps & :30 “L” Sit 2:00 REST 6:00 – 1:00 Plank up/downs+:30 RT Plank+:30 LT Plank x 2 (plank up/down= move from high to...Read More

10:00 Row for Calories 10:00 AB for Calories 10:00 TGU 10:00 Run (around box or outside) *at start and every 2:00 complete 5 Burpees for 40:00Read More

A. Power Snatch 3 – 3 – 3 – 3 – 3 (building) B. 5 Rounds for time 12 P. Snatch (75/55) 8 Box Jump (30/24) 4 Ring Muscle Ups C. Foam Roll 4-5:00Read More

A. Front Squat 3 – 2 – 1 – 1 – 1 – 1 – 1 (work up to a max) B. For time: 400 Run 40 Goblet Squats (24/16 kg) 400 Run 40 T2B 400 Run 40 Pistols (alternating)Read More

A. Work SDLHP progressions, then work to a heavy SDLHP B. 10:00 AMRAP 5 Strict HSPU 7 SDLHP (95/65) 40 Double Unders C. 3 x 25 Meter Seal Walk (nft)Read More