“Open Test”20 Minute AMRAP: 50 Wall Balls (20/14)50 Double Unders40 Box Jumps (24/20)40 T2B30 C2B Pull-ups30 Burpees20 Cleans (145/100)20 Jerks (145/100)10 Snatches10 Ring Muscle-upsRecipe of the Week:This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad. Ingredients:2 cups shredded chicken1 avocado1/2 tsp garlic powder1/2 tsp salt1/2 tsp... Read More

“Annie on the Run”50 – 40 – 30 – 20 – 10 Double UndersSit-ups200 Meter run after each round Tomorrow’s Forecast:Wall Balls – Double Unders – Box Jumps – Toes to Bar – Pull-ups – Burpees – Cleans – Jerks – Snatches – Ring Muscle-ups – Kitchen Sink Throwback of the Week:Throwback to our 2019... Read More

Overhead Walking Lunge 10 – 10 – 10 – 10 – 10 Tomorrow’s Forecast:Double Unders – Sit-ups – Running Box Brief:We are discontinuing weightlifting clinics on the third Thursday of each month. We will only be hosting clinics on the first Saturday of every month going forward. Recovery of the Week:This week’s focus is on hydration. Check... Read More

“Bender”For Time:1000 Meter Row-Then-50 – 35 – 20Russian KBS (72/53)Ring Dips-Then-500 Meter Row Tomorrow’s Forecast:Overhead Walking Lunges Question of the Week:If you could see one movie again for the first time, what would it be?

“Under Fire” 4 Rounds: 21 Pull-ups 15 Bar Facing Burpees 9 Front Squats (185/130) Tomorrow’s Forecast: Rowing – Russian Kettlebell Swings – Ring Dips Quote of the Week:  “Life is like a coin. You can spend it any way you wish, but you only spend it once.”  Lillian Dickson

Back SquatHeavy Set of 8 “Devil in Disguise”14 Minute AMRAP:10 Single Arm Devil Presses (50/35)10 Single Dumbbell Step-ups (50/35) (24/20)10 Chest to Bar Pull-upsRecipe of the Week:The recipes are back! Try out this Korean-Inspired Beef & Rice. Ingredients:4 cups sugar snap peas1 lb 90% lean ground beef (SUBSTITUTES: chicken, turkey or veggie ground)1 tablespoon garlic1... Read More

Strict Press Heavy Set of 3“Three for Five”Every 3 Minutes for 5 Rounds:10 Strict Press (95/65)30 Sit-upsMax Calorie Row Tomorrow’s Forecast:Single Arm Devil Presses – Dumbbell Step-ups – Chest to Bar Pull-upsBox Brief:Bring A Friend Day is on Thursday. Throwback of the Week:Throwback to quarantine workouts!