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A. In a 30 Minute Window in Teams of 3: 4,000 Meter Row Remaining time AMRAP: 30 Wallballs (20/14) 30 Power Snatch (95/65) 30 Toes to Bar L3: (75/55) L2: (14/10) (65/35) L1: (10/8) (Hang Muscle Snatch with an empty Barbell or PVC) *Score = total rounds + reps *Alternate... read more →

A. Spend 10 Minutes on Reviewing Pull-up and Push-up scaling as well as getting warm. B. “Cindy” As Many Rounds as Possible in Twenty Minutes of: 5 Pull-Ups 10 Push-Ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) EXTRA CREDIT 1a) KB Curls: 3... read more →

A. Grab a barbell and on coaches call 3 Hang Muscle Cleans Rest + talk about next movement 3 Hang Power Cleans Rest + talk about next movement 3 Push Press Then, Set-up for Burpee Pull-ups/Rowers B. AMRAP 10: 20 Push Press (115, 75) 10 Lateral Burpees Over the Bar... read more →

A. Push-ups: 1 x Max Reps in :60 seconds Rx+:(1 x Max HSPU Any Style) Beginner: Box Push-ups DB Bench Press, neutral grip: 5 x 6-8. Rest :45 seconds build in weight 1-Arm KB Rows: 5 x 10 ea. Rest :45 seconds one weight for all sets B. As Many... read more →

A. WOD Prep: get all equipment ie. barbell, box perform As Many Rounds as Possible in Eight Minutes of: 5 Deadlifts 5 Thrusters 10 Alt. Step-ups 100m Run B. "Andy" For Time: 25 Thrusters (115/75) 50 Box Jumps w. step down (24/20) 75 Deadlifts (115/75) 1.5 Mile Run 75 Deadlifts... read more →

* Join is tomorrow at the gym at 12pm for a fun community service event! We will be packing and loading Thanksgiving meals for over 700 families. Special thanks to My Friends and Me for allowing us to partner with them! *   A. In teams of 2 with a... read more →

A.  Close Grip Bench Press: 1RM + Drop Set. Rest 2:00 minutes After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps Close Grip Bench Press DEMO Metcon Prep: Warm-up Rope Climbs/Set-up Scaling B.  "2014 RegionalsWorkout" 10 Rounds for time: 1 Rope... read more →

A.  Squat Clean: 8 x 2 @75% of Monday, every :90 seconds Rest between all sets Metcon Prep: Touch n Go Deadlift building to Metcon weight performing sets of 2-3 reps. This should take roughly 4 sets. Rest :60 seconds B.  "Timebomb" In 12:00 Minutes 50 Wallballs (20, 14) 40 Lateral... read more →

A.  Every 4:00 minutes x 4 sets: Run 400 meters 12 BB Front Rack Alternating Step-ups (24/20) (95/65) (total reps) Then right into: Every 4:00 minutes x 4 sets: Bike x 19/15 Calories 15 Ground to Overhead with Plate (45/25) Then, Cash out for time: 500 meter Row as fast... read more →