Bench Press5 – 5 – 3 – 3 – 1 – 1 – 1 “Springy”3 Rounds:400 Meter Run20 Box Jumps (24/20) Question of the Week:What is your favorite restaurant in town? Box Brief:The volunteer meeting will be this Friday night at 6 pm. Our last class on Friday night will be at 3:30 pm so... Read More

“Throwin Fitz”20 Rounds: teams of 25 Dumbbell Hang Clean and Press (50s/35s)4 Strict Pull-ups9 Shuttle Runs Quote of the Week:¨The only person you are destined to become is the person you decide to be.¨Ralph Waldo Emerson Box Brief:Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will... Read More

Back Squat6 x 2 “Cruel”3 Rounds:30/40 Wall Balls75 Double Unders Recipe of the Week:Need a quick an easy protein based breakfast? Try this Pecan Protein Oats recipe! Ingredients:4 Organic dates, pitted1:1 Oats & Eggwhites (3/4 cup each per serve) 1/2 Scoop unflavoured/vanilla protein per serve1 tsp ground cinnamon4 Pecan nuts1⁄2 Banana, optional 1 TBS Chia... Read More

“Slow Motion”20 Minute AMRAP:400 Meter Run30 Kettlebell Swings (53/36)20 V-Ups Meme of the Week:

20 Minute EMOM:Minute 1 – 5 Pull-ups or 3 Bar Muscle-upsMinute 2 – Hang Clean + Split Jerk or Push Jerk Nutrition of the Week:What does it mean to be fully fueled? In terms of macro counting-this means that we are eating at MAINTENANCE levels or higher. If you are tracking your weight in some... Read More

“Bad Trip”5 Rounds:1 Minute – Row for Calories1 Minute – Bike for Calories1 Minute – Double Unders1 Minute RestQuestion of the Week:What is your favorite workout of all time?

“Vegas Strong”For Time: teams of 2Buy In – 91 Power snatch (75/55)10 Rounds:200 Meter team run1 Rope climb17 Thrusters (75/55)Cash Out – 58 Synchronized burpees Box Brief:On October 1, 2017 a terrorist opened fire, from the Mandalay Bay, on civilians attending the Route 91 Festival here in Las Vegas, NV. This workout is in honor of... Read More

“Ruffles”For Time:100 Air Squats90 Double Unders80/60 Calorie Row70 Double Unders60 Hand Release Push-ups50 Double Unders40 Toes to Bar30 Double Unders20 Power Snatches (115/80)10 Double Unders Recipe of the Week:Need an easy meal for lunch prep? Try out this Avocado Chicken Salad! Ingredients:6 ounces plain triple zero greek yogurt (1 container)2 cups chicken breast cooked and... Read More

“Card Game V4”Complete Deck for Time: teams of 3Hearts = Shuttle RunsDiamonds = Box Jumps (24/20)Spades = Russian TwistsClubs = Dumbbell Cleans (35s/25s)Jokers = Farmers Carry Meme of the Week:

Strict Press5 x 3 Push Press3 x 3 Push Jerk3 x 1 Nutrition of the Week:If we want our body to perform well on the day of competition, we need to fuel it with the highest quality fuel we can in the weeks leading up to the event. Let’s go over some healthy eating basics... Read More