“Upchuck”5, 2 Minute Rounds:10 Burpees200 Meter runMax rep burpees3-minute rest between rounds Tomorrow’s Forecast:Wednesday’s workout calls for thrusters and core work. Question of the Week:Would you rather have unlimited international first-class plane tickets or never have to pay for food at restaurants?

“Corkscrew”5 Rounds:30 Sit-ups20 Deadlifts (155/105)10 Strict pull-upsTomorrow’s Forecast:Tuesday’s workout calls for burpees and running. Quote of the Week:“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.”Jimmy Dean Box Brief:Bring a Friend Day is this Thursday!

“Step Up”3, 5 Minute AMRAPs:Buy In – 30/23 Calorie row12 Reverse kettlebell lunges (53/36)12 Kettlebell swings (53/36)After each buy-in, pick up where you left off from the previous 5 minute work period. Box Brief:Weightlifting clinic is this Saturday at 11am with coach Ricky. There are only 12 spots available so sign up fast! The cost... Read More

Warm-up3 Rounds:30 seconds eachSumo KB deadliftPush-up to down dogSuperman hold Deadlift Build to a heavy set of 5 5 Minute AMRAP: teams of 2Partner A – PlankPartner B – Sit-ups Cool DownWide leg forward bend (1 minute)Prone glute stretch (30 seconds each side)Butterfly stretch (1 minute)

Warm-up200 Meter run 2 Rounds:1:00 Double Under Practice10 Pike HSPU Workout“Headfirst”For Time:1 Round:160 Double unders800 Meter run30 Handstand push-ups2 Rounds:80 Double unders400 Meter Run15 Handstand push-ups3 Rounds:40 Double unders200 Meter run10 Handstand push-ups Cool Down5 Minute walk Child’s pose (1 minute)Thread the needle (30 seconds each side)

Warm-up400 Meter run MobilityCouch stretch (30-60 seconds each)Child’s pose (1 minute)Seated hamstring stretch (1 minute) Workout“Creep, Creep”16 Rounds: teams of 215/12 Calorie row10 Toes to barOne partner completes a full round before switching. Cool DownHip flexor soft tissue work (1 minute each side)ITB foam roll (follow video) Box Brief:Weightlifting clinic is Saturday at 11 am... Read More

Warm-up3 Rounds:30 Seconds active sampson’s30 Seconds hollow hold30 Seconds push-up to down dog30 Seconds air squats Barbell Warm-up5 Deadlifts5 High pulls5 Drop cleans5 Strict press5 Push press Workout“Cindy Lou Who”15 Minute AMRAP:1 Round of strict “Cindy”1 Clean and jerk (155/105)1 Round of strict “Cindy”2 Clean and jerks1 Rounds of strict “Cindy”3 Clean and jerksEtc… Continue... Read More

Warm-up3 Rounds:10 Air squats10 Candlesticks10 Strict Press (with wall ball) Workout“Phoenix”5 Rounds:1 Minute – Box jumps (24/20)1 Minute – Wall balls (20/14)1 Minute – Toes to bar1 Minute rest Movement ConsiderationsBox jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on. Wall balls – The weight... Read More

Warm-upRow/run for 2 minutes DynamicsFrankenstein stretch (10-12 repetitions)Knee to chest (10-12 repetitions)Toe tuck (10-12 repetitions)Arm circles (30 seconds each direction) Workout“Upstream”20 Minute AMRAP: teams of 2 Partner A – Row for metersPartner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)Partners will switch once the carry has been completed.Score= total meters rowed Movement ConsiderationsRowing... Read More

Warm-up2 Rounds:6 Shuttle runs (10 meters)10 Shoulder taps4 Samsons Workout “Jump Around”For Time:16 Rounds::20 Seconds jumping lunges:10 Seconds rest:20 Seconds sit-ups:10 Seconds rest Cool Down5 Minute walk MobilityThread the needle (30 seconds each side)Pigeon stretch (1 minute each side)