“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR-“Office Day”20 Minute EMOM:Minute 1 – :20 Second L-SitMinute 2 – 18/15 Calorie Row Meme of the Week:

“Bug Bite”5 Rounds:200 Meter Run20 Double Unders8 Hang Power Cleans (95/65)20 Double Unders8 Push Press (95/65)20 Double Unders Open Schedule Thursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.  We will have... Read More

Front Squat5 – 4 – 3 – 2 – 1 3 Rounds:1 Minute Plank1 Minute Side Plank1 Minute Side Plank Open Schedule Thursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.  We... Read More

“Street Fighter”14 Minute AMRAP:12 Kettlebell Swings (72/53)10 Hand Release Push-ups8 Box Jumps (24/20) Romanian Deadlifts3 x 5 -OR- “Open WOD 25.1”15 Minute Ladder: (3/3, 6/6, 9/9, 12/12, etc…)3 Lateral Burpees Over the Dumbbell3 Dumbbell Hang Clean to Overheads (50/35)30 Foot Walking Lunge (2 x 15 feet)6 Lateral Burpees Over the Dumbbell6 Dumbbell Hang Clean to... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- “Lamancha”20 Minute AMRAP:200 Meter Run15 Burpees200 Meter Run20 Hollow Rocks Meme of the Week:

“Threebie”20 Minute AMRAP: teams of 3Partner A – 250/200 Meter RowPartner B – Weighted Sit-ups (20/14)Partner C – Box Jumps (24/20) Open ScheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.  We... Read More

“Creed”5 Rounds:3 Muscle-ups6 Power Cleans (185/135)150 Meter Run Open ScheduleThursday – Goat Day  Friday – The Open workout will be programmed. All morning classes and open gym will run normally. All night classes will be canceled to make way for Friday Night Lights.  We will have heats starting every 30 minutes beginning at 3:30 pm with the... Read More

Bulgarian Split Squats5 x 5 (each side) “Makonnen”7 Minute Ladder: (1, 2, 3, 4, 5, etc…)Wall Balls (20/14)Kettlebell Swings (53/36) Quote of the Week:“We must be willing to let go of the life we planned so as to have the life that is waiting for us.”Joseph Campbell Open ScheduleThursday – Goat Day  Friday – The Open workout... Read More

“Mom of the Year”For Time: 12-minute time cap20 Thrusters (95/65)20 Sumo Deadlift High Pulls20 Push Jerk20 Power Snatches20 Overhead Squats*EMOM 4 Burpees Recipe of the Week:Get your week started off right with this recipe!

“History Books”20 Minute AMRAP: teams of 240/30 Calorie Row40 Russian Kettlebell Swings (70/53)40 Sit-ups4 Rope Climbs Meme of the Week: