WOD

Back Squat4 x 3 @RPE 9.5 “DG”10 Minute AMRAP:8 Toes to Bar8 Dumbbell Thrusters (35s/25s)12 Dumbbell Walking Lunges (35s/25s)

Bench Press4 x 3 @RPE 9.5 “Moore”20 Minute AMRAP:1 Rope Climb400 Meter RunMax Handstand Push-ups Officer David Moore succumbed to gunshot wounds suffered three days... Read More

Deadlift4 x 3 @RPE 9.5 “Laura”21 Minute AMRAP:30 Calorie Row20 Lateral Burpees Over Rower10 Power Cleans (155/105) Question of the Week:What do hero workouts mean... Read More

“Decisions”16 Minute AMRAP:1 Clean8 Ring Dips Recipe of the Week:This week is all about breakfast meal prep. Try out this NO Sugar Added Strawberry Overnight... Read More

“Calm”5 Rounds:40 Double Unders:30 L-Sit100 Meter Farmer Carry (72/53) Meme of the Week:

Deadlift5 x 4 @RPE 9.5 Bench Press5 x 4 @RPE 9.5 Nutrition Spotlight:

“Clove”4, 3 Minute AMRAPs:500/400 Meter RowMax Burpee Pull-upsRest 3-minutes Question of the Week:What’s your favorite gymnastic movement?

Back Squat5 x 4 @RPE 9.5 “Smooth”12 Minute AMRAP:200 Meter Run10 Thrusters (95/65)20 Sit-ups Quote of the Week:“Today I will do what others won’t, so... Read More

“Junior”10 Rounds:10/8 Calorie Row10 Push Press (115/85)10 Box Jumps (24/20) Member of the Month:Congrats to Yadira for being the May Member of the Month at... Read More

“Unseen”4, 5 Minute AMRAPs: teams of 4Bike for CaloriesGHD Sit-upsSled Push (2-45s/45)Snatches (135/95) Meme of the Week: