“Downfall”20 Minute AMRAP:20/15 Calorie Row15 Handstand Push-ups10 Strict Pull-ups100 Meter Single KB Farmers Carry (72/53)Tomorrow’s Forecast:Run – Snatch

Back Squat5 @ 50% of 1RM5 @ 60%3 @ 70%3 @ 80%Max Reps @ 90% “Lopsided”10 Minute AMRAP:20 Meter 1 Arm KB Lunges (53/36)Sit-ups (5,10,15,20,25,30, etc….) Tomorrow’s Forecast:Row – Handstand Push-ups – Pull-ups – Farmers Carry

“Hoax”7 Rounds:20 Kettlebell Swings (53/36)15 Ring Dips50 Double Unders Tomorrow’s Forecast:Back Squat – Lunges – Sit-ups Box Brief:Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones.... Read More

“Napalm”2 Rounds:10 Bar Muscle-ups20 Bar Facing Burpees30 Deadlifts (225/155)40 Wall Balls (30/24)Tomorrow’s Forecast:Kettlebell Swings – Ring Dips – Double Unders Box Brief:Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun,... Read More

8 Minute EMOM:1 Snatch1 Overhead Squat “Quarterfinals Workout 22.5”For Time:30 Calorie Row20 Burpee Box Jump Overs (24/20)10 Snatches (???) Recipe of the Week:Instant Pot recipes are a life saver when you need to multitask at home. Try out this Instant Pot Chipotle Chicken Rice Bowls recipe to help you out! Ingredients:FOR THE BROWN RICE2 cups... Read More

“Jerry”For Time:1 Mile Run2000 Meter Row1 Mile Run Tomorrow’s Forecast:Snatch – Row – Burpee Box Jump Over Meme of the Week:

Back Squat10 @ 45% of 1RM10 @ 55%5 @ 65%5 @ 75%Max Reps @ 85%5 @ 75%5 @ 65%10 @ 55%10 @ 45% “Simple Plan”3 Rounds:75 Double Unders50 Air Squats35 Push-ups Tomorrow’s Forecast:Run – Row Box Brief:Nutrition is such a massive key to success in our pursuit to living healthy and happy lives. This is... Read More

“Off the Chain”For Time:50 KBS (72/53)50 KBS (53/45)50 KBS (45/36)50 KBS (36/25) “Death By 10m Sprint” Tomorrow’s Forecast:Back Squats – Double Unders – Push-ups Question of the Week:If you were given the opportunity to travel to space, would you? Box Brief:Spring is in the air! To enjoy the beautiful weather we are having a Field... Read More

“Bomb Squad”20 Minute AMRAP:30/20 Calorie Row15 Chest to Bar Pull-ups10 Front Rack Lunges (135/95)5 Push Press (135/95) Tomorrow’s Forecast:Kettlebell Swings – Run Quote of the Week:“Always ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.”Paulo Coelho

“The Undertaker”Every 2 Minutes for 15 Rounds:1 Deadlift1 Power Clean1 Front Squat1 Clean & Jerk Recipe of the Week:Here is another great recipe! Try out this Chili Stuffed Poblano Pepper recipe! Ingredients:1 tablespoon avocado oil (or olive oil)2/3 cup onion, diced3 cloves garlic, minced1 lb 93% lean ground turkey4 tablespoons tomato paste (NOT sauce)Seasonings1 tablespoon... Read More