WOD

“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

“Tabatamobile”8 Rounds Each Station:20 seconds on, 10 seconds offKettlebell Swings (53/36)Russian TwistsRow for CaloriesStrict Press (75/55) Meme of the Week:

Dead Stop Deadlifts6 x 2 3 Rounds:10 Half Squat Pallof Presses (each side)10 Banded Side Plank Punches (each side) Nutrition of the Week:Competition Week You... Read More

Bench Press5 – 5 – 3 – 3 – 1 – 1 – 1 “Springy”3 Rounds:400 Meter Run20 Box Jumps (24/20) Question of the Week:What... Read More

“Throwin Fitz”20 Rounds: teams of 25 Dumbbell Hang Clean and Press (50s/35s)4 Strict Pull-ups9 Shuttle Runs Quote of the Week:¨The only person you are destined... Read More

Back Squat6 x 2 “Cruel”3 Rounds:30/40 Wall Balls75 Double Unders Recipe of the Week:Need a quick an easy protein based breakfast? Try this Pecan Protein... Read More