WOD

Back Squat4 x 3 @RPE 7.5 “Lava”8 Minute Ladder: (2, 4, 6, 8, 10, etc)Box Jumps (24/20)Push-ups Quote of the Week:“Sometimes the bad things that... Read More

“Training Montage”22 Minute AMRAP:10 Handstand Push-ups20 Cleans (115/85)30 Burpees Over the Bar400 Meter Run50 Wall Balls (20/14) Recipe of the Week:Have you ever tried homemade... Read More

“Shadow”3 Rounds: teams of 2Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)Partner B – 50 Sit-upsMeme of the Week:

Deadlift5 x 4 @7.5 RPE Bench Press5 x 4 @7.5 RPE Nutrition of the Week:The big WHYOften when pursuing fitness or nutrition goals, a good... Read More

“Gorilla”20 Minute AMRAP:500 Meter Run15 Pull-ups9 Hang Power Snatches (95/65)Question of the Week:Would you rather always have an inch or always feel like there is... Read More

Back Squat5 x 4 @7.5 RPE “Dip Out”30 – 20 – 10Ring Dips*75 Double Unders after each set Quote of the Week:“If you change the... Read More

“Over the Fence”3 Rounds:600 Meter Run10 Bar Muscle-ups10 Cleans (165/115) Recipe of the Week:Are you getting bored or sweet potatoes with cinnamon? Try this Taco... Read More

“Adjusted”5 Rounds: teams of 21 Minute – Calories Bike1 Minute – Kettlebell Swings (53/36)1 Minute – Sit-ups1 Minute – Air Squats Meme of the Week:

Deadlift6 x 5 @RPE 7.5 Bench Press6 x 5 @RPE 7.5 Nutrition of the Week:Should I take baking soda/beet juice/beta alanine/glutamine, etc? Often times, clients... Read More

“Half Triple Three”For Time:1500 Meter Row150 Double Unders1.5 Mile Run Question of the Week:Would you rather never have to eat food or sleep again?