Back Squat5 x 3-then-1 Max Effort Set @ 75% of heaviest 3“Blind Sided”6 Minute AMRAP:3 Thrusters (135/95)6 Toes to Bar9 Kettlebell Swings (53/36) Recovery of the Week:Feeling beat up? Follow this yoga routine!

“Splash Mountain”For Time: teams of 2100 – 200 – 300 – 400 – 500 – 600 – 700 – 800 – 900 – 1000Meter RowBoth athletes complete 20 Med Ball Sit-ups(20/14) after each set. Box Brief:This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the Last Saturday each month we will... Read More

Romanian Deadlift3×8 “Mirror”5 Rounds::30 Box Jumps:30 Rest:30 Ring Dips:30 Rest:30 Shuttle Run:30 Rest Quote of the Week:“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”Oprah Winfrey Box Brief:This month we are bringing back the “Suckfest” workout with... Read More

Bench Press5 x 3-then-1 Max Effort Set @ 75% of heaviest 3 “Amanda”9 – 7 – 5Muscle-upsSquat Snatches (135/95) Recipe of the Week:Here is a simple Meal Prep Chicken Burrito Bowl recipe. Enjoy! Ingredients:2 large, boneless, skinless chicken breasts, cubed15 oz black beans, 1 can, drained and rinsed1 white onion, diced2 cloves garlic16 oz medium... Read More

“Paycheck”4 Rounds:400 Meter Run30 Sit-ups20 Box Jumps (24/20)10 Lunges (53’s/36’s) Meme of the Week:

“Lift”5 Minute AMRAP: teams of 22 Power Cleans (185/125)Switch every 2 repetitions2 Minute Rest 5 Minute AMRAP:2 Shoulder to Overhead (185/125)Switch every 2 repetitions2 Minute Rest 5 Minute AMRAP:10 Deadlifts (185/125)Switch every 10 repetitions Recovery of the Week:Check out this video from The Ready State about adaptation and recovery. We hope you enjoy!

“Fortitude”30 Minute EMOM:Even – 15/12 Calorie RowOdd – 15 Burpees Question of the Week:Why do you want to be/stay healthy?

Front Squat5 x 3-then-1 Max Effort Set @ 75% of heaviest 3 “Flash”12 Minute AMRAP:30 Double Unders6 Chest to Bar Pull-ups9 Wall Balls Quote of the Week:“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.”James Cameron

“Bad Cindy”20 Minute AMRAP:5 Strict Pull-ups10 Deficit Push-ups (45’s/25’s)15 Squats w/ Plate (45/25) Recipe of the Week:Here is a different way to meal prep your chicken and rice. Give this Cilantro Lime Chicken with Cauliflower Rice! Ingredients:For the Chicken1 lb. boneless, skinless chicken breast2 tablespoons olive oilsalt and pepper, to taste1/4 cup lime juice (1–2... Read More

“3 Ninjas”For Time: Teams of 3210 Kettlebell Swings (53/36)210 Sit-ups150 Lunges (53/36)150 Burpees15 Rope Climbs900 Meter Farmers Carry (53s/36s) Meme of the Week: