“Unbroken”20 Minute AMRAP:400 Meter Run5 Thrusters (95/65)*Increase by 5 thrusters every round.*Thrusters must be unbroken. Recipe of the Week:Looking for an easy meal prep to get you through the week? Watch the video below for some inspiration!

“Break Up”For Time: teams of 23000 Meter Row300 Double Unders20 Rope Climbs Meme of the Week:

Deadlift4 x 3 @RPE 7.5 Bench Press4 x 3 @RPE 7.5 Nutrition of the Week:WEEKENDS can make or break your progress. Let’s talk about it.Sunday night, you are diligently meal prepping, getting all your lunches and dinners organized and breakfasts under control. You have a plan. You know you are going to crush Monday-Friday because... Read More

“Nova”10 Rounds:7 Toes to Bar12 Kettlebell Swings (53/36)150 Meter Run1-Minute Rest Question of the Week:What is your favorite movie genre?

Back Squat4 x 3 @RPE 7.5 “Lava”8 Minute Ladder: (2, 4, 6, 8, 10, etc)Box Jumps (24/20)Push-ups Quote of the Week:“Sometimes the bad things that happen in our lives put us directly on the path to the best things that will ever happen to us.”Nicole Reed

“Training Montage”22 Minute AMRAP:10 Handstand Push-ups20 Cleans (115/85)30 Burpees Over the Bar400 Meter Run50 Wall Balls (20/14) Recipe of the Week:Have you ever tried homemade Poke Bowls? Maybe it’s time! Give this Low Carb Poke Bowl a shot! Ingredients:1 large head of cauliflower, cut into chunks with leaves removed1lb sushi grade tuna or salmon3 green... Read More

“Shadow”3 Rounds: teams of 2Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)Partner B – 50 Sit-upsMeme of the Week:

Deadlift5 x 4 @7.5 RPE Bench Press5 x 4 @7.5 RPE Nutrition of the Week:The big WHYOften when pursuing fitness or nutrition goals, a good coach will ask you about your WHY. Why do you want to make change? For lots of us, we want to be around longer, be better partners, parents, grandparents, co-workers,... Read More

“Gorilla”20 Minute AMRAP:500 Meter Run15 Pull-ups9 Hang Power Snatches (95/65)Question of the Week:Would you rather always have an inch or always feel like there is a question you can’t quite remember the answer to?

Back Squat5 x 4 @7.5 RPE “Dip Out”30 – 20 – 10Ring Dips*75 Double Unders after each set Quote of the Week:“If you change the way you look at things, the things you look at change.”Wayne Dyer