10 Minute EMOM:3 Hang Power Snatches “Open 14.1”10 Minute AMRAP:30 Double Unders15 Power Snatches (75/55)

“Swoop”21 Minute AMRAP:500 Meter Row40 Sit-ups30 Box Jumps (24/20)20 Thrusters (75/55)10 Strict Toes to Bar Quote of the Week:“By being yourself, you put something wonderful in the world that was not there before.”Edwin Elliot Box Brief:Massive congrats to everyone who competed at this weekend’s Hyrox! You gave it your all, and that’s something to be... Read More

Dead Stop DeadliftsBuild to a heavy set of 3 “Dawn of the Deadlift”5 Rounds:50 Double Unders7 Deadlifts Recipe of the Week:Here is another great recipe for meal prep and macros! Try out this Korean Beef and Rice! Ingredients:1 pound lean ground beef (90% lean)3 garlic cloves, minced1/4 cup packed brown sugar1/4 cup reduced-sodium soy sauce2... Read More

“Three Stooges”20 Minute AMRAP: teams of 3 100/75 Calorie Row75 Bench Press (135/95)50 Team Sit-ups Meme of the Week:

“Open WOD 16.1”20 Minute AMRAP:10 Overhead Lunges (95/65)8 Bar Facing Burpees10 Overhead Lunges8 Chest to Bar Pull-Ups

“Sonic”25 Minute AMRAP:800 Meter Run30 Box Jumps (24/20)30 Kettlebell Swings (53/36)

Pause Back SquatsBuild to heavy set of 3 “Hurty Thirty”3 Rounds:30 Wall Balls (20/14)30 Sit-ups Quote of the Week:“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”Matt McGorry

“Best Western”10 Rounds:10/8 Calorie Row30 Double Unders1 Clean (Heavy)Recipe of the Week:

“Disturbed”20 Minute EMOM:Minute 1 – Max Air SquatsMinute 2 – Max Dumbbell Snatches (50/35)Minute 3 – :45 PlankMinute 4 – Rest Meme of the Week:

“Strict Sandwich”For Time:800 Meter Run-then-1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10Strict Pull-upsStrict Press (95/65)-then-800 Meter Run Box Brief:Bring A Friend Day is on Thursday! Both Saturday classes this week will have a Hyrox theme. Bring some running shoes! Comp Class returns this Saturday... Read More