Workout of the Day

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 »

*Reminder* There will be no 6 am class tomorrow. The rest of the day will be regular schedule. Today: Open gym from 10 am-noon! We will see you then!

In teams of 3, 25-minute AMRAP: 50-calorie row 50 clean and jerks (95/65 lb.) 50-calorie row 50 clean and jerks (135/95 lb.) 50-calorie row 50 clean and jerks (155/105 lb.) 50-calorie row 50 clean and jerks (185/135 lb.)

Skill Work- KB Snatch Accumulate 50 total (25 per arm) adding weight when possible then: 4RFT 500 M Row 20 KB Swings 73/53 10 Deadlift 225 10 Burpees

Skill Work- Handstands then: For time: 3-minute handstand hold 100 squats 50-meter handstand walk (Bear Crawl) 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes… Read more »