August 28, 2024

“30 for 30”4 Rounds Each: 30 seconds on, 30 seconds offRope ClimbsBike for CaloriesStrict Pull-upsHollow RocksHand Release Push-ups Meme of the Week:

“Gluteus Maximus”For Time:2000/1800 Meter Row 200 Double Unders 200 Meter Walking Lunge Box Brief:We will have a limited schedule this Friday and next Monday because... Read More

5 Rounds Not for Time:10 Dumbbell Bench Press10 Dumbbell Single Arm Bent Over Row (each side)10-20 GHD Sit-ups Box Brief:We will have a limited schedule... Read More

Front Squats5 x 51 Pause Squat + 4 Front Squats “Indy”7 Minute Ladder: (2/2, 4/4, 6/6, etc….)Goblet Squats (53/36)Shuttle Runs Box Brief:We will have a... Read More