January 2019

“Open Test” 20 Minute AMRAP: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 T2B 30 C2B Pull-ups 30 Burpees 20 Cleans... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10 Double undersSit-ups200 Meter run after each round Box Brief:This Saturday we have our... Read More

Overhead Walking Lunges10 – 10 – 10 – 10 – 10 3 Sets (Each Side)10 Banded pallof presses Box Brief: This Saturday we have our... Read More

“Bender”For Time:1000 Meter row-Then-50 – 35 – 20Russian KBS (72/53)Ring dips-Then-500 Meter row Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are... Read More

“Under Fire”4 Rounds:21 Pull-ups15 Bar facing burpees9 Front squats (185/130) Box Brief:Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots... Read More

“Dad Bod”20 Minute AMRAP:10 Power cleans 50 Double unders20 Meter handstand walk Box Brief:Apply some recovery techniques to your weekend routine. Grab a foam roller... Read More

“Ball and Chain”15 Minute AMRAP:Run around building w/KB (53/36)15 KBS (53/36)15 Sit-ups15 Push-ups Box Brief:Today is Bring a Friend Day!

“Candy Crush”5 Rounds:400 Meter run 15 Thrusters (75/55)2 Legless rope climbs Box Brief:This Thursday is Bring a Friend Day!

Pause Back Squat + Back SquatBuild to a heavy complex “Push It to the Limit”5, 90 Second Rounds:15/12 Calorie rowMax burpees over rowerRest 2:30 between... Read More

“Clothesline”12 Minute Ladder:2 Dumbbell snatches (50/35)2 T2B2 Box jumps (24/20)4 Dumbbell snatches4 T2B4 Box jumps6 Dumbbell snatches 6 T2B6 Box jumpsEtc… Up by 2’s until... Read More