“Tailbone”For Time:200 Meter Run20 Sit-ups200 Meter Run19 Sit-ups200 Meter Run18 Sit-ups200 Meter Run17 Sit-upsEtc. Until 200 Meter Run + 1 Sit-up Tomorrow’s Forecast:Deadlift – Clean – Front Squat – Jerk Meme of the Week:

“Club Sandwich”8 Minute EMOM:6 Dumbbell Front Squats (50s/35s)Max Devil Presses (50s/35s)3-minute rest 8 Minute AMRAP:Row/Bike for Calories3-minute rest 8 Minute EMOM:6 Box Jumps (30/24)Max Rope Climbs Tomorrow’s Forecast:Run – Sit-ups Recovery of the Week:Follow along with the video below to aid in your recovery from this week’s training.

Bench Press Pyramid6 – 4 – 2 – 2 – 2 – 4 – 630 Second L-sit Between Sets Tomorrow’s Forecast:Front Squat – Devil Press – Row – Box Jump – Rope Climb Question of the Week:What temperature is your house set to during the summer? Box Brief:Nutrition is such a massive key to success... Read More

“Dog Fight”2 Rounds:40 Double Unders40 Pull-ups40 Double Unders30 Back Rack Lunges (115/85)40 Double Unders20 Bar Facing Burpees Tomorrow’s Forecast:Bench Press – L-Sit Quote of the Week:“You are the sum total of everything you’ve ever seen, heard, eaten, smelled, been told, forgot – it’s all there. Everything influences each of us, and because of that I... Read More

“Deviled Legs”5 Rounds:10 Single Dumbbell Lunges (50/35)25 Wall Balls (20/14)10 Single Dumbbell Lunges10 Single Arm Devil Presses (50/35) Recipe of the Week:Here is a simple easy dinner recipe when you’re feeling a little drained from the week. Ingredients:½ teaspoon paprika½ teaspoon garlic powder, divided¾ teaspoon salt, divided¾ teaspoon ground pepper, divided1 pound Yukon Gold or... Read More

“Rugrats Gone Wild”18 Minute AMRAP: teams of 3Partner A – 200 Meter Run w/Wall Ball (20/14)Partner B – Kettlebell Swings (53/36)Partner C – Forearm Plank Tomorrow’s Forecast:Lunges – Wall Balls – Devil Presses Meme of the Week:

Push JerkBuild to A Heavy Set of 3 “Impressive”6 Rounds:1 Minute AMRAP:10 Push JerksMax Gymnastic Pulling Exercise (your choice)1 Minute Rest Tomorrow’s Forecast:Run – Kettlebell Swings – Plank Box Brief:Bring A Friend Day is on Thursday! Recovery of the Week:What should we do on “rest” days? Check out this video for more insight.

“Big Bang”For Time:50 Power Cleans (155/105)300 Double Unders1 Mile Run Tomorrow’s Forecast:Push Jerk – Gymnastics Box Brief:Bring A Friend Day is on Thursday. Question of the Week:If you could become a master and one CrossFit movement, what would it be?

“Smash Burger”For Time:1000/800 Meter Row-then-5 Rounds:30 Ring Push-ups30 Sit-ups-then-500/400 Meter Row Tomorrow’s Forecast:Cleans – Double Unders – Run Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“Start where you are. Use what you have. Do what you can.”Arthur Ashe

“It’s Not You, It’s Me”6 Rounds:2 Rope Climbs12 Overhead Squats (95/65) (115/85) (135/95)12 GHD Sit-ups Recipe of the Week:Here is a new take on your traditional chicken and rice recipe. Give it a shot! Ingredients for 3 servings Ingredients:Spray olive oil1 lb chicken thighs, skinless, boneless and fat trimmedPinch of sea salt & pepper1 tablespoon... Read More