“Flowing”40 Rounds: teams of 44/3 Calorie Bike6 Shuttle Runs8 Push-ups Meme of the Week:

Romanian Deadlifts5 x 5“Painapple Express”13 Minute AMRAP:5 Hang Power Cleans (135/95)10 Toes to Bar15/12 Calorie Row Weekly Yoga Class – This SundayWe’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water, and come ready to unwind.... Read More

Push Press + Push JerkBuild to a heavy complex “Cocaine Bear”8 Minute Ladder: 1, 2, 3, 4, etc…Wall Facing Strict Handstand Push-ups25 Double Unders Box Brief:Weightlifting class is back this Sunday, led by our longtime coach, Phil! The class will follow an open gym style, where Phil will be available to guide you through the programming... Read More

“P90X”4 Rounds:400 Meter Run60 Meter Lunge30 Sit-ups15 Pull-ups Quote of the Week:“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”Henry Ford

“You Shall Not Pass”5 Minute Clock:200 Meter Run2 Rounds:3 Bar Muscle-ups6 Deadlifts (225/155)9 Box Jumps (30/24) 7 Minute Clock:400 Meter Run3 Rounds:3 Bar Muscle-ups6 Deadlifts (225/155)9 Box Jumps (30/24) 9 Minute Clock:800 Meter Run4 Rounds:3 Bar Muscle-ups6 Deadlifts (225/155)9 Box Jumps (30/24) Recipe of the Week:Get your meal prep on!

“Lord of the Reps”For Time: teams of 2120/100 Calorie Row120 Front Squats (115/85)120 Weighted Sit-ups (50/35)120 Hang Dumbbell Snatches (50/35) Meme of the Week:

Pause Bench Press + Bench PressBuild to heavy single “The Floor is Lava”3 Rounds:60 Double Unders15 Push Press (105/75)

CleanBuild to a heavy single “Clorox”20 Minute AMRAP:200 Meter Run3 Cleans Box Brief:We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water, and come ready to unwind. See you there.

Pause Back Squat + Back SquatBuild to heavy single“The SOREcerer’s Stone”15 Minute AMRAP:250/200 Meter Row10 Hand Release Push-ups10 Box Step Overs (50s/35s)10 Hand Release Push-ups Box Brief:We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels. Bring your mat, some water,... Read More

“White”5 Rounds:3 Rope Climbs10 Toes to Bar21 Overhead Walking Lunges (45/35)400 Meter Run