“Grindstone”20 Minute EMOM:Even – 3 High Hang Power SnatchesOdd – 10 Perfect Push-ups Tomorrow’s Forecast:Run – Pull-ups – Step-ups Meme of the Week:

“Wingman”For Time: teams of 2100 Toes to bar200 Kettlebell Swings (53/36)300 Air SquatsEvery 2-minutes starting at 0:00 both athletes perform 8 shuttle runs. Tomorrow’s Forecast:Snatch – Push-ups Recovery of the Week:This is your reminder that nutrition is the foundation! Watch the video below and get inspired!

“The Ghost”6 Rounds:1 Minute Row for Calories1 Minute Burpees1 Minute Double Unders1 Minute Rest Tomorrow’s Forecast:Toes to Bar – Kettlebell Swings – Air SquatsQuestion of the Week:Would you rather have super powers or super intellect?

Front Squat5 x 2 “Magnet”7 Minute Ladder: (3,3/6,6/9,9/12,12/etc…)Handstand Push-upsPower Cleans (135/95) Tomorrow’s Forecast:Row – Burpees – Double Unders Quote of the Week:“What you do makes a difference, and you have to decide what kind of difference you want to make.” – Jane Goodall

“Dude, Where’s My Car?”For Time:100 Double Unders20 Thrusters (115/80)30 Burpees Over the Bar400 Meter Run30 Toes to Bar20 Front Rack Lunges (115/80)100 Double Unders Recipe of the Week:Here is a great meal prep idea! Try out this Cajun Sausage and Vegetables recipe. Ingredients:1 zucchini (½ lb.) 1 yellow squash (½ lb.) 1 red bell pepper... Read More

“Wolf Pack”30 Minute AMRAP: teams of 3Partner A – Row for MetersPartner B – 100 Meter Farmers Carry (53’s/36’s)Partner C – Rest Tomorrow’s Forecast:Double Unders – Thrusters – Burpees – Run – Toes to Bar – Lunges Meme of the Week:

“Treasure Trove”12 Minute AMRAP:7 Hang Power Cleans (165/115)14 Hand Release Push-ups21 Box Jumps (24/20)-then-8 Minute Clock:Build to a heavy power clean Tomorrow’s Forecast:Row – Farmers Carry Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Recovery... Read More

“Fight or Flight”20 Minute AMRAP:Wall Balls (20/14)KBS (53/36)Sit-upsYour set of wall balls at the beginning of each round will determine how many KBS and sit-ups you must complete. Tomorrow’s Forecast:Cleans – Hand Release Push-ups – Box Jumps Question of the Week:Would you rather labor under a hot sun or extreme cold? Box Brief:Congrats to Jason for... Read More

Bulgarian Split Squat 3 x 10 (each leg) “Predator”12 – 9 – 6Deadlifts (315/205)Bar Muscle-ups Tomorrow’s Forecast:Wall Balls – Kettlebell Swings – Sit-ups Quote of the Week:“Patience is the companion of wisdom.”Saint Augustine Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The... Read More

“Dirt Nap”8 Minute AMRAP:Buy In – 1000/750 Meter Row30 Double Unders8 Devil Presses (35s/25s)4-minute rest 6 Minute AMRAP:Buy In – 750/600 Meter Row30 Double Unders8 Devil Presses2-minute rest 4 Minute AMRAP:Buy In – 500/400 Meter Row30 Double Unders8 Devil Presses Recipe of the Week:Here is a easy dinner idea that only takes 30 minutes to... Read More