STRENGTH Deadlift 10 @60% – 8 @65% – 6 @70% – 4 @80% – 2 @90% CONDITIONING CROSSFIT BENCHMARK WOD: “The Ghost” (edit with run)23:00 AMRAP (REPS)6 Rounds:1:00 200m run (around islands) -or- row for cals1:00 Burpees1:00 DU1:00 RestRead more

STRENGTH Hang Clean + Jerk 4-3-2-2-2, starting at 60%, not to exceed 70%. CONDITIONING “The Thunder Rolls”4 sets: (1 Set Every 5 Minutes)20/16 Calorie Row20 GHD Sit Ups (OR 40 Alt. Leg V-Up)20 Pull-ups WELLNESS WEDNESDAY 𝗪𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝘀𝗻𝗮𝗰𝗸? 👇🏽🙃 We want to incorporate protein, carbs, and healthy fat with meals and snacks. As a bonus, add in some non-starchy veggies for volume, vitamins, and minerals!Read more

STRENGTH Front Squat 4×5, starting at 60% and building CONDITIONING “Friends in Low Places”7 sets1:30 AMRAP 16 Deadlifts (155/105)8 Box Jumps (24/20)Max Calorie Bike-Rest 1:30 b/w setsRead more

STRENGTH 3×5 Hang Pause Snatch, 65-70% *Pause for 2 sec in the receive CONDITIONING “The Dance”12-9-6-3Squat Snatch (135/95)24-18-12-6Bar Facing BurpeesRead more

STRENGTH Front Rack Lunges 6-4-2-2-2, Starting at 60% and building to Max Effort CONDITIONING “Lovin’, Touchin’, Squeezin'”Partner Throwdown FridayFor time:100 Power Cleans (135/95) (split as desired)*Every 2 minutes each partner completes 5 Muscle Ups**Start the workout with Muscle UpsRead more