“Five O’clock Somewhere”5 Minute AMRAP:50 Double Unders15 Dumbbell Push Press (50s/35s)15 Pull-ups5 Minute Rest 5 Minute AMRAP:50 Double Unders15 Dumbbell Push Press (50s/35s)10 Chest to Bar Pull-ups5 Minute Rest 5 Minute AMRAP:50 Double Unders15 Dumbbell Push Press (50s/35s)5 Bar Muscle-ups Box Brief:Bring A Friend Day is on Thursday. Comp Class is on Saturday at 10:30am.... Read More

“Cooler Weather”For Time:Buy In – 400 Meter Run 10 Rounds:3 Power Cleans (165/115)6 Box Jumps (30/24)-then-Cash Out – 400 Meter Run Recipe of the Week:Here is great grab and go meal during your busy week!

3 Sets:6-8 Supinated Strict Pullup (:2 down)12-15 Dual Dumbbell Bicep Curl (:2 down)8-12 Yoga Push-Ups (:2 down)Rest 90 Seconds -then- 3 Sets:6-8/side Alternating Dumbbell Bench Press (:2 down)6-8 Strict Ring Dips (:2 down)12-15 Dumbbell Upright Row (:2 down)Rest 90 Seconds Meme of the Week:

“Slow Down”25 Minute AMRAP: teams of 2Partner A – Row for MetersPartner B – AMRAP30 Sit-ups20 Meter Front Rack Carry Box Brief:Comp Class is on September 28th at 10:30am. All experience levels are welcome!

Every 5:00 for 3 Sets:3 Front Squats (:2 down) + Max Back Squats (:2 down)“Rewire”3 Sets:21/18 Calorie Row15 Goblet Squats (:3 down) (53/36)21/18 Calorie Row20 Goblet Lunges (53/36)2-Minute Rest Box Brief:Comp Class is on September 28th at 10:30am. All experience levels are welcome!

“Theoden”20 Minute AMRAP:200 Meter Run15 Toes to bar10 Devils Press (35s/25s)5 Shoulder to Overhead (heavy)Quote of the Week:“Winners never quit and quitters never win.”Vince Lombardi Box Brief:Congratulation to all of our amazing ladies who completed at Girls Gone RX this weekend! We couldn’t be more proud.

Front SquatBuild to a heavy single Bench PressBuild to a heavy single Strict Pull-upsPerform 1 max setRecipe of the Week:Chicken is the theme this month! Give this recipe try and tell us what you think.

“Minute to Win It the Sequel”4 Rounds:1 Minute – Bike for Calories1 Minute – Sandbag Carry (moderate)1 Minute – Box Jumps (24/20)1 Minute – V-Ups1 Minute – Double Unders Meme of the Week:

“Always Remembered”For Time: teams of 2Buy In – 2001 Meter Row4 Rounds:9 Rope Climbs11 Bear Complex (135/95)-then-Cash Out – 2977 Meter Row Box Brief:23 years ago, our Nation underwent a tragic loss.23 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the... Read More

5 Rounds Not for Time:10 Close Grip Bench Press (:2 down)10 Straddle Plate Front Raises (:2 down)10 Meter Suitcase Carry (each side) (slow walk) Box Brief:Register for the Apollo Games before September 11th to guarantee an event t-shirt. This includes volunteers and athletes. https://competitioncorner.net/events/14479/details