WOD

“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

“CFDC”For Time:45 Kettlebell Swings (72/53)400 Meter Run35 Kettlebell Swings800 Meter Run25 Kettlebell Swings1200 Meter Run15 Kettlebell Swings Box Brief:Congrats to Aaron for being the June... Read More

“Khaled”20 Minute AMRAP:5 Toes to Bar10 Ring Dips15 Front Squats (95/65) Quote of the Week:“I never dreamed about success. I worked for it.”Estée Lauder Box... Read More

“UFC”6 Rounds:15 Wall Balls (20/14)15 Box Jumps (24/20)15 Sumo Deadlift High Pulls (75/55)15 Push Press (75/55)Rest 1-minute Recipe of the Week:Want something easy for meal... Read More

“Road Trip”22 Minute AMRAP: teams of 2Max Meters Meme of the Week:

Deadlift3 x 2 @RPE 9.5 Bench Press3 x 2 @RPE 9.5 Box Brief:Is rowing hard? Do you feel like your technique is limiting your workouts?... Read More

“Hard Hat”20 Minute AMRAP:40 Calorie Row30 Hand Release Push-ups20 Shuttle Runs10 Strict Pull-upsEvery 2 Minutes Perform 25 Double Unders Question of the Week:What was the... Read More