“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

“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