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A. For Time: 1200 meter Run 9 Push Press (135/95) 800 meter Run 15 Push Press (135/95) 400 meter Run 21 Push Press (135/95) B. Accessory Work: Tababta Hollow Holds or Hollow Rocks Eight Rounds Total C. Barbell Club Meets at 6:30pm! Pause power snatch - pause 2 secs @... read more →

A. Partner Nancy [35min Cap] 10 Rounds for time in teams of 2 or 3: 400m Run 15 Overhead Squats (95/65) You go, I go style: Partner 1 completes a round, then Partner 2 completes a round. Proceed until each person completes 5 rounds.   B. Barbell Club: Power clean... read more →

A. 2 Rounds for time [10min cap] 18 Calorie Row 15 Thrusters (95/65) 12 Chest to Bar Pull Ups B. Accumulate 4min Planks (any type)

A. Double EMOM Every Minute on the Minute for Ten Minutes of: Odd: 20 Air Squats Even: 7 Handstand Push Ups (Scale to Pike HSPU from box, or DB Push Press) Every Minute on the Minute for Ten Minutes of: Odd: 20 Air Squats Even: 6 Power Clean & Jerks... read more →

A. Benchmark Workout On a 30 Minute Running Clock 0-8:00 Find 3RM Front Squat from the rack 8:00-12:00 Rest 12:00-20:00 As Many Rounds as Possible in Eight Minutes 12 Deadlift (115/80) 9 Box Jump or step up (24/20) 6 Burpee over Bar 20:00-24:00 Rest 1,000 Meter Row for Time

A. Weighted Pull Ups 5-5-5-5 B. As Many Rounds as Possible in Twelve Minutes of: 35 Double Unders 7 Burpees 5 Toes to Bar C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE

A. Eight Rounds, each for time of: 20 Push Ups 200meter Sprint Rest Two Minutes Between Rounds Record Total Time to Complete; and slowest round. B. Barbell Club Meets at 6:30pm! Power Clean + Front Squat + Jerk 4x 2 (1+1+1) ~ 75% Clean deadlift + clean pull 5 x... read more →

A. Teams of 2 or 3 for both workouts: AMRAP in 15:00 20 Calories Rowed 20 Front Squats (95/65) 2 Rope Climbs   Rest 5 min   AMRAP in 15:00 20 Calories on Assault Bike 20 Clean and Jerks (115/75) 20 Burpees   B. Barbell Club meets at 9:00am!  

A. Hang Power Snatch + Hang Snatch (1+1) 6 Working Sets B. Five Rounds for Time: 15 Box Jumps (24/20) Run 300 Meters 10 GHD Sit Ups

A. For Time: 9-15-21-28 Wallballs Pull Ups B. Accessory Work: (not for time) 200 Meter Sandbag Carry (60/40) 20 Russian Twists with Bumper Plate (25/15) 3 Rounds C. Barbell Club Meets at 6:30pm Clean 4x3 (~75-80%) Push Press 5x3 Snatch Wave Pulls 5x4 Back Squat 5x3 (5 second eccentric on... read more →