Back Squat3 x 2 @RPE 8.5 “Prepared”8 Minute Ladder: (2, 4, 6, 8, 10, etc…)Goblet Squats (53/36)Push-ups Quote of the Week:“The pain you feel today is the strength you feel tomorrow.”Stephen Richards

“Finisher”For Time:800 Meter Run-then-50 – 40 – 30 – 20 – 10Wall Balls (20/14)Kettlebell Swings (53/36)-then-800 Meter Run Recipe of the Week:I’ll let the picture speak for itself. Try out this Chicken Yakitori recipe. Ingredients:Chicken2lb chicken thighs, fat trimmed and cut into 2-inch pieces for kebabsspray oil (for binding)1 teaspoon onion powder1 teaspoon garlic powder2... Read More

“SmackDown!”21 Minute EMOM: teams of 2Minute 1 – Row for CaloriesMinute 2 – Rope ClimbsMinute 3 – Crossovers Meme of the Week:

Deadlift4 x 3 @RPE 8.5 Bench Press4 x 3 @RPE 8.5 Nutrition Spotlight:

“Number Munchers”18 Minute AMRAP:6 Snatches (115/85)9 Knee to Elbows12 Box Jumps (24/20)15 Burpees18 Calorie RowQuestion of the Week:What is one item you can’t live without?

Back Squat4 x 3 @RPE 8.5 “The Limit”3 Rounds:400 Meter Run30 Hand Release Push-ups Quote of the Week:“You can avoid reality, but you cannot avoid the consequences of avoiding reality.”Ayn Rand Box Brief:Hell Week will kick off on Memorial day with Murph. Memorial week programming will include only hero workouts. Hero workouts are named after... Read More

“Ring Side”5 Rounds:10 Ring Rows10 Overhead Squats (75/55)-then-5 Rounds:10 Sumo Deadlift High Pulls (75/55)10 Thrusters (75/55) Recipe of the Week:This Slow Cooker Creamy Chicken, Broccoli & Rice Casserole recipe is great when you don’t have a lot of time to cook. Ingredients:1 tablespoon olive oil1 tablespoon garlic, minced1/2 red onion, diced1 cup uncooked brown rice... Read More

“Vendetta”20 Minute AMRAP: teams of 310/8 Calorie Row8 V-ups6 Shuttle Runs Meme of the Week:

Deadlift5 x 4 @RPE 8.5 Bench Press5 x 4 @RPE 8.5 Nutrition Client Highlight: “Love the weight loss, it’s made myworkouts soooo much better whilemaintaining the muscle I have.It’s been a perfect balance to achievethe body type that feels the best forme.Workouts have improvedDRASTICALLY.I feel lighter, faster, stronger bothphysically and mentally.I feel like I can... Read More

“One Shot”For Time:500 Meter Row15 Cleans (135/95)30 Pull-ups400 Meter Run10 Cleans (165/115)20 Chest to Bar Pull-ups150 Double Unders5 Cleans (195/135)10 Bar Muscle-ups Box Brief:Summer programs are here! Starting June 5th, we are adding classes for toddlers, kids, pre-teens, teens, and teens barbell. Send us an email at [email protected] if you’re interested.  Question of the Week:What is your... Read More