Deadlift3 x 2 @RPE 9.5 Bench Press3 x 2 @RPE 9.5 Box Brief:Is rowing hard? Do you feel like your technique is limiting your workouts? Then our FREE rowing seminar is for you! This Saturday at 7:30am, Phil will instruct on EVERYTHING rowing. You will learn about rower set-up, optimal body position, pull efficiency, and... Read More

“Hard Hat”20 Minute AMRAP:40 Calorie Row30 Hand Release Push-ups20 Shuttle Runs10 Strict Pull-upsEvery 2 Minutes Perform 25 Double Unders Question of the Week:What was the hardest part about Hell Week? Box Brief:Is rowing hard? Do you feel like your technique is limiting your workouts? Then our FREE rowing seminar is for you! This Saturday at... Read More

Back Squat3 x 2 @RPE 9.5“Joy”3 Rounds:40 Sit-ups20 Dumbbell Lunges (35’s/25’s)10 Devil Presses (35’s/25’s) Quote of the Week:“The best preparation for tomorrow is doing your best today.”H. Jackson Brown, Jr. Box Brief:Hell Week is done! Congrats to everyone who finished all 5 days! Be sure to write down on the order sheet that you completed... Read More

“Wittman”7 Rounds:15 Kettlebell Swings (53/36)15 Power Cleans (95/65)15 Box Jumps (24/20) Jeremiah Thomas Wittman was born in July 1983 in Billings, Montana. He attended elementary and middle school in Billings, and then moved to Powell, Wyoming. Wittman graduated from Trapper Creek High School in Darby, Montana. In his adult life, he enjoyed dirt bike racing,... Read More

Back Squat4 x 3 @RPE 9.5 “DG”10 Minute AMRAP:8 Toes to Bar8 Dumbbell Thrusters (35s/25s)12 Dumbbell Walking Lunges (35s/25s)

Bench Press4 x 3 @RPE 9.5 “Moore”20 Minute AMRAP:1 Rope Climb400 Meter RunMax Handstand Push-ups Officer David Moore succumbed to gunshot wounds suffered three days earlier after stopping a stolen vehicle at 9:05 am in the 3400 block of North Temple Avenue. As the driver and Officer Moore, whose weapon was holstered, were outside their... Read More

Deadlift4 x 3 @RPE 9.5 “Laura”21 Minute AMRAP:30 Calorie Row20 Lateral Burpees Over Rower10 Power Cleans (155/105) Question of the Week:What do hero workouts mean to you? Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally... Read More

“Decisions”16 Minute AMRAP:1 Clean8 Ring Dips Recipe of the Week:This week is all about breakfast meal prep. Try out this NO Sugar Added Strawberry Overnight Grains recipe. Ingredients:3/4 cup uncooked steel cut oats1/2 cup cooked quinoa3 tablespoons chia seedsCream92g soft tofu (or 1 cup 2% cottage cheese)1/2 cup (frozen or fresh) strawberriesSub: 1 date, 2... Read More

“Calm”5 Rounds:40 Double Unders:30 L-Sit100 Meter Farmer Carry (72/53) Meme of the Week:

Deadlift5 x 4 @RPE 9.5 Bench Press5 x 4 @RPE 9.5 Nutrition Spotlight: