“Dirty Laundry”3 Rounds:15 Power Cleans (115/85)12 Thrusters (115/85)9 Bar Facing Burpees -then- 3 Rounds:15 Power Cleans (95/65)12 Thrusters (95/65)9 Bar Facing Burpees Tomorrow’s Forecast:Row – Jump Rope – Toes to Bar Box Brief:Yoga Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have it,... Read More

Tempo Overhead SquatBuild to a heavy single “Black and Blue”50 – 35 – 20 Wall Balls (20/14)KBS (53/36)

“Skippy”4 Rounds:50 Double Unders30 Hand Release Push-ups20 T2B2 Rope Climbs Tomorrow’s Forecast:Wall Balls – Kettlebell Swings Meme of the Week:Every week of this squat cycle…

“Lead Foot”5 Minute AMRAP:Buy In – 50/35 Calorie Row10 Bar Facing Burpees10 Clean and Jerks (135/95)5-Minute Rest 5 Minute AMRAP:Buy In – 40/30 Calorie Row10 Bar Facing Burpees7 Clean and Jerks (155/105)5-Minute Rest5 Minute AMRAP:Buy In – 30/20 Calorie Row10 Bar Facing Burpees4 Clean and Jerks (185/125) Tomorrow’s Forecast:Double Unders – Push-ups – Toes to... Read More

Back Squat5 @ 70% of 1RM3 @ 80%1 @ 85% 1 @ 90%1 @ ???1 @ ??? Front Squat 5 @ 70% of 1RM3 @ 80%1 @ 85% 1 @ 90%1 @ ???1 @ ??? Tomorrow’s Forecast:Row – Burpees – Clean & Jerks Question of the Week:Would you rather be a genius and know everything... Read More

“Cliffhanger”20 Minute AMRAP:400 Meter RunMax Unbroken Muscle-upsTomorrow’s Forecast:Back Squat – Front Squat Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“You are never too old to set another goal or dream a new dream.”Les Brown

“Freaky Friday”20 Minute EMOM:5 T2B5 Power Snatch (75/55)5 Thrusters (75/55) Recipe of the Week:Here is a fun and easy Curried Chicken & Tomato Kebob recipe! Ingredients:5 oz. chicken thighs6 cherry tomatoes2 tbsp. sour cream1 tbsp. cilantro1½ tsp. curry powder1 tbsp. butter2 tsp. lime zest1 tbsp. lime juice

“Dirt Road”3 Rounds:30 Sit-ups20/15 Calorie Row30 Double Unders200 Meter Farmers Carry (53s/36s)2 Rounds:30 Sit-ups20/15 Calorie Row30 Double Unders200 Meter Farmers Carry1 Round:30 Sit-ups20/15 Calorie Row30 Double UndersTomorrow’s Forecast:Toes to Bar – Snatch – Thrusters Meme of the Week:It’s probably not a typo.

Back Squat6 @ 70% of 1RM6 @ 80%3 @ 90%2 @ 95% Front Squat 6 @ 70% of 1RM6 @ 80%3 @ 90%2 @ 95% Tomorrow’s Forecast:Sit-ups – Row – Double Unders – Farmers Carry Recovery of the Week:Let’s get that mobility work in! Here is a great 10 minute routine you can do anywhere.