Dan Broughton

Filthy 50 For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50… Read more »

Strict Pull ups 8 minute EMOM 3-5 *scale as necessary or C2B strict then: “Christine”” 3 Rounds for time 500m row 12 Deadlift (bodyweight) 21 Box Jumps

Flip Flop! AMRAP 11: 5 HSPUs 10 Hang Power Cleans 135/95, 20 *deficit push ups 45/25 40 Double Unders *Use two plates outside of shoulders, place hands on plates chest to deck then: 3×5 OH Squat

Hero WOD Sunday “Dork” Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant… Read more »

Teams of 3: 2 Rounds For Time (30 Minute Time Cap): 100/70 Calorie Bike 100 Box Jump Overs 24/20, L2 20/12, L3 step-up & over 100 Power Cleans 100 Barbell-Facing Burpees Round 1: 135/95 Round 2: 115/80

Strict Pull ups 8 minute EMOM 3-5 *scale as necessary or C2B strict to make more challenging then: 10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches 95/65

Bench Press 10-8-6-4-2 then: 20 Min AMRAP 10 KB Swings 70/53 10 Back Squats @ BW

Today launches our 5 am class kick off! From here on out we will be having a 5 am class every Monday, Wednesday, and Friday in addition to our normal daily 6 am classes. Rise and shine and see you… Read more »

*5 am Reminder!* We are very excited to announce that tomorrow ( Wednesday November 14th ) will be the official launch of our 5 am class! Our 5 am class will be an add on class that will be held… Read more »

*Reminder* There will be no 6 am class today. The remainder of the day will be regular schedule. Today: Carry a 45/25 pound bumper plate in each hand x 400 meters. Unlimited drops. Bumper is pinched between the thumb and… Read more »