“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

Every 90 Seconds for 15 Minutes:1 Snatch Pull + 1 Snatch “Horseshoes”4 Sets Not For Time:Max Ring Dips:30 Chinese PlankRest as needed between sets. Tomorrow’s Forecast:Row – Double Unders – Devil Press Box Brief:Come hang out with us on Saturday, the 16th at 11am for a BBQ, Games, and Rowing! We will have food, corn... Read More

Push PressBuild to a heavy single “Two Dragons”21 – 15 – 9Sumo Deadlift High Pull (115/85)Push Press (115/85) Tomorrow’s Forecast:Snatch – Dips – Plank Box Brief:Come hang out with us on Saturday, the 16th at 11am for a BBQ, Games, and Rowing! We will have food, corn hole, knockout, and as much rowing as your... Read More

Back Squat6 x 3 “Bobsleigh”10-9-8-7-6-5-4-3-2-1Back Squats (155/105)Chest to Bar Pull-ups Tomorrow’s Forecast:Push Press – Sumo Deadlift High Pulls Question of the Week:What’s your favorite hero workout? Box Brief:Come hang out with us on Saturday, the 16th at 11am for a BBQ, Games, and Rowing! We will have food, corn hole, knockout, and as much rowing... Read More

Bench Press5 x 2 “Basic Training”20 Minute AMRAP: teams of 2Partner A – 200 Meter RunPartner B – 2 Rope Climbs 15 Push-ups Tomorrow’s Forecast:Back Squat – Chest to Bar Pull-ups Quote of the Week:“Do what is right, not what is easy nor what is popular.”Roy T. Bennett Box Brief:In the spirit of America, we... Read More

Front Squat5×3 @31X1 “Audible”3, 4 Minute AMRAPs:10 Ring Dips10 Power Cleans (135/95)20 Wall Balls (20/14)2-Minute Rest Recipe of the Week:What to mix up your normal salad a bit? Try this Shirazi – Cucumber, Tomato & Herb Salad recipe. Ingredients for 4 servings4 Persian cucumbers (or 1 regular), diced4 Roma tomatoes, seeds removed and diced1 small-medium... Read More

“Lothbrok”2 Rounds: teams of 2100 Meter Row200 Meter Row300 Meter Row400 Meter Row500 Meter Row Tomorrow’s Forecast:Front Squat – Ring Dips – Power Cleans – Wall Balls Box Brief:Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder... Read More

Deadlifts5×3 @ 20X1 “Tatum”10 Minute AMRAP:Weighted Step-ups (50/35)(24/20)At the top of each minute starting at 0:00 complete 20 Double Unders. Tomorrow’s Forecast:Row Recovery of the Week:Have you been sitting a lot? This stretch routine is perfect for you. Follow along below!