“230929”25 Minute Clock:1.5 Mile Run-then-AMRAP:10 Push-ups20 Lunges30 Sit-ups Recipe of the Week:Who doesn’t like a good egg scramble? Here is another great recipe to try! Ingredients:1 tbsp Coconut oil4 slices Bacon, nitrite-free12 Brussels sprouts, cut in halves or quarters1⁄2 Onion, dicedSea salt, to tasteBlack pepper, totaste6 Eggs Instructions:STEP 1Add coconut oil to the pan and... Read More

“Tabatamobile”8 Rounds Each Station:20 seconds on, 10 seconds offKettlebell Swings (53/36)Russian TwistsRow for CaloriesStrict Press (75/55) Meme of the Week:

Dead Stop Deadlifts6 x 2 3 Rounds:10 Half Squat Pallof Presses (each side)10 Banded Side Plank Punches (each side) Nutrition of the Week:Competition Week You made it! This week is where you let all your training and preparation sink in. Stick to familiar foods and even though workouts are ramping down, continue to feed your... Read More

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