Every 90 Seconds For 21 Minutes:Hang Snatch + Snatch Meme of the Week:

“Stronger”5 Minute Clock:1000/800 Meter RowAMRAP Box Jump Overs (24/20)5-Minute Rest 5 Minute Clock:Burpees to 6″ Target5-Minute Rest 5 Minute Clock:1000/800 Meter RowAMRAP Wall Balls (20/14) Nutrition of the Week:Get movin’ This week’s focus is on our activity outside the gym-because let’s face it, although that hour is intense, it’s only one hour of our day.... Read More

Back Squat5 @ 75% of 1RM3 @ 85%1+ @ 95%“Fifth Element”5 Rounds:10 Overhead Lunges (135/95)50 Double Unders Question of the Week:Vampires or Werewolves?

“Forever 21”21 Minute EMOM:Minute 1 – 200 Meter RunMinute 2 – 15 Toes to BarMinute 3 – 6 Cleans (165/115) Quote of the Week:“You can, you should, and if you’re brave enough to start, you will.”Stephen King, Box Brief:November Attendance Challenge We proudly present to you, the Great Attendance Challenge!It’s simple. We challenge you to... Read More

Bench Press3 @ 70% of 1RM3 @ 80%3+ @ 90% “Bar Hopping”14 Minute AMRAP:2 Bar Muscle-ups40 Double Unders6 Deadlifts (255/175) Recipe of the Week:Looking for a high protein snack or breakfast? Try out this Bacon-Wrapped Jalapeño Poppers recipe!

“Pedigree”For Time: teams of 310,500 Meter RowAthletes switch every 250 meters. Meme of the Week:

Split JerkBuild to a heavy single 5 Sets::30 Chinese Plank:30 Russian Twist Nutrition of the Week:Hey Guys! Let’s work on ways to build meals. We all know that we should be eating mostly whole foods and minimizing fast/processed foods. Each meal should consist of a PROTEIN+CARB+FAT. If you’re reading this and think, you that sounds... Read More

Back Squat3 @ 70% of 1RM3 @ 80%3+ @ 90% “Thunderbolt”8 Minute Ladder: (2, 4, 6, 8, 10, etc….)Kettlebell Facing Burpees10 Goblet Squats (53/36) after each set of burpees. Question of the Week:What’s your favorite scary movie?

“Atlas”5, 3 Minute Clocks:200 Meter Run10 Handstand Push-upsAMRAP Alternating Hang Dumbbell Clean & Jerks (50/35)1-Minute Rest Quote of the Week:“It is often the small steps, not the giant leaps, that bring about the most lasting change.”Queen Elizabeth II

Bench Press5 @ 65% of 1RM5 @ 75%5+ @ 85% “Shinedown”21 – 15 – 9Hand Release Push-upsSumo Deadlift High Pulls (115/80) Recipe of the Week:Here is a fun meal prep idea! Try out this Sesame Noodle Bowl recipe! Ingredients:Sesame Sauce:1/4 cup sesame paste (or tahini)1/4 cup warm water3 tablespoons soy sauce1 tablespoon sesame oil1 tablespoon... Read More