WOD

1 ¼ Front Squat + Front SquatBuild to a heavy 3 Rounds:20 Meter Banded Suitcase Carry (each side) Nutrition Spotlight:

“Runway”10 Rounds:200 Meter Run3 Bar Muscle-ups Question of the Week:What’s your favorite lift with a barbell? Box Brief:This Thursday is Bring a Friend Day!

Strict Press5 x 5 “Walk the Line”21 – 15 – 5 – Deadlift (225/155)9 – 7 – 5 – Wall WalksQuote of the Week:“Do something... Read More

“Leap”10 Rounds:12 Box Jumps (24/20)12 Wall Balls (20/14) Recipe of the Week:Need something quick and easy in the morning? Try out this Banana Pudding Overnight... Read More

“Flubber”20 Minute AMRAP: teams of 240/30 Calorie Row40 Kettlebell Swings (53/36)40 V-ups4 Rope Climbs Meme of the Week:

5 Rounds Not for Time:3 Back Squat:30 Chinese Plank:20 Row SprintNutrition of the Week:What is your relationship with food? Some thought provoking questions to help... Read More

Bench Press5 x 3 “Sledding”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – Ring... Read More

“EMOMma Mia”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 5 Power Cleans + 10 Lunges (135/95)Minute 3 – 35 Double Unders + 5... Read More

“Round Up”5 Rounds:400 Meter Run5 Squat Clean Thrusters (155/110) Recipe of the Week:This week’s meal looks delicious! Try out this Creamy Lemon & Dill Skillet... Read More

“Tabatman”8 Rounds (each) 20 Seconds On, 10 Seconds OffLungesDouble UndersHand Release Push-upsBike for CaloriesRing Rows Meme of the Week: