“Open WOD 19.2”8 Minutes to complete:25 T2B50 Double unders15 Squat Cleans (135/85)25 T2B50 Double Unders13 Squat Cleans (185/115)If completed before 8 minutes, add 4 minutes to the clock and proceed:25 T2B50 Double Unders11 Squat Cleans (225/145)If completed before 12 minutes, add 4 minutes to the clock and proceed:25 T2B50 Double Unders9 Squat Cleans (275/175If completed... Read More

“Empty Nester”4 Rounds: (24 Total Minutes)Tabata (6 Rounds – 20 Seconds On, 10 Seconds Off)Barbell Movement (45/35)Round 1 – Front Rack Reverse LungesRound 2 – Strict PressRound 3 – Back SquatRound 4 – Bent Over Row3 Minute Window – Player’s Choice400 Meter Run500 Meter Row1000 Meter Bike Tomorrow’s Forecast:Toes to Bar – Double Unders –... Read More

7 Sets Not for Time:3 Heavy Deadlifts5 High Box JumpsTomorrow’s Forecast:Lunges – Strict Press – Back Squat – Bent Over Row – CardioRecovery of the Week:Stretching is a fundamental tool we can use to assist in the recovery process. Follow along with this 15 minute video to take advantage!

“Kickstarter”20 Minute AMRAP:200 Meter Run20 Dumbbell Ground to Overhead (50/35)30 Sit-ups20 Hand Release Push-upsTomorrow’s Forecast:Deadlifts – Box Jumps Question of the Week:What’s one thing in your daily routine you can’t live without?

“Freedom Sauce”3 Minute AMRAP:21 Overhead Squats (95/65)21 Lateral Burpees Over BarMax Calorie Row3-minute rest 3 Minute AMRAP:18 Overhead Squats (115/85)18 Lateral Burpees Over BarMax Calorie Row3-minute rest3 Minute AMRAP:15 Overhead Squats (135/95)15 Lateral Burpees Over BarMax Calorie Row3-minute rest 3 Minute AMRAP:12 Overhead Squats (155/105)12 Lateral Burpees Over BarMax Calorie Row Tomorrow’s Forecast:Running – Ground... Read More

Recipe 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 pepper2 tsp lime juice1 tsp fresh cilantro1/4 cup mayo1/4 cup plain Greek Yogurt Instructions:1) Mix all ingredients in a large bowl. Cover and... Read More

“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