WOD

“Fight Me”3 Rounds:1 Minute – Shuttle Runs1 Minute – Alternating Dumbbell Snatches (50/35)1 Minute – Bike for Calories1 Minute – Weighted Sit-ups (50/35)1 Minute –... Read More

Power CleanBuild to 3 heavy touch and go reps“Palpatine”7 Minute Ladder:2 Power Cleans (135/95)10 Box Jump Overs (24/20)4 Power Cleans10 Box Jump Overs6 Power Cleans10... Read More

“Insidious”7 Minute AMRAP:15 Calorie Row5 Wall Walks 3-Minute Rest 7 Minute AMRAP:15 Burpees5 Deadlifts (275/195) Recipe of the Week:This is one of our absolutely favorite... Read More

“AC”6 Rounds:200 Meter Easy Run400 Meter Fast Run100 Meter Walk Meme of the Week:

Every 90 Seconds for 21 MinutesPower Clean + Squat Clean OR Back SquatBuild to heavy Bench PressBuild to heavy DeadliftBuild to heavy Nutrition of the... Read More

“No Glasses”20 Minute AMRAP:20/16 Calorie Row20 Double Unders200 Meter Run20 Double Unders20 Pull-ups20 Double Unders Question of the Week:Beach or Lake?

“Classic”For Time:100 Step-ups (24/20)100 Push-ups10 Squat Snatches (185/125)Quote of the Week:“Attitude is the ‘little’ thing that makes a big difference.”Winston Churchill

“Go”12 – 9 – 6Power Cleans (185/125)Muscle-ups Recipe of the Week:Soul Food Lunchbox! Watch this video below and try something new!

“High Five”21 Minute EMOM: teams of 3Minute 1 – Row for CaloriesMinute 2 – Double UndersMinute 3 – Rest Meme of the Week:

Strict Press3 x 5 Push Press3 x 3 Push Jerk3 x 1 Nutrition of the Week:Stay Hydrated! It’s starting to heat up outside, and if... Read More