WOD

“Longevity”3 Rounds:1000/800 Meter Row200 Meter Farmers Carry (53s/36s) Meme of the Week:

5 Rounds Not for Time:10 Dumbbell Bench Press10 Dumbbell Single Arm Bent Over Row (each side)10-20 GHD Sit-ups Box Brief:Bring A Friend Day is Thursday!... Read More

“Skyward”10 Rounds:30 Double Unders15/12 Calorie Row1 Snatch (heavy) Question of the Week:Would you rather have telekinesis (the ability to move things with your mind) or... Read More

Back Squat5 – 5 – 3 – 3 – 1 – 1 – 1“Fradder”5 Minute Ladder:2 Thrusters (95/65)2 Pull-ups4 Thrusters4 Pull-ups6 Thrusters6 Pull-upsEtc… Quote of... Read More

“Inverted”30 – 20 – 10Handstand Push-ups600 Meter Run after each set Recipe of the Week:Want a healthier snack/lunch? Try these deviled eggs with avocado &... Read More

“Cradle”5 Rounds:100 Foot Walking Lunge (50/35)30 Sit-ups20 Alternating Dumbbell Hang Snatches (50/35) Meme of the Week:

5 Rounds Not for Time:10 Strict Press10 Bent Over Row10 Supinated Pull-ups:30 Double Under Sprint Nutrition of the Week: Now what??The Apollo Games are behind... Read More

Front Squat5 – 5 – 3 – 3 – 1 – 1 – 1 “Lucky Number 6”6 Minute AMRAP:3 Power Cleans (155/105)6 Burpees Over the... Read More

“Bacta”19 Minute AMRAP:500/400 Meter Row400 Meter Run20 Toes to Bar Quote of the Week:“If you fail to prepare, you’re prepared to fail.”Mark Spitz Box Brief:This... Read More

“230929”25 Minute Clock:1.5 Mile Run-then-AMRAP:10 Push-ups20 Lunges30 Sit-ups Recipe of the Week:Who doesn’t like a good egg scramble? Here is another great recipe to try!... Read More