“Alter Ego”20 Minute AMRAP:30 Double Unders20 Ring Push-ups30 Double Unders10 Strict Pull-ups Tomorrow’s Forecast:Row – Hollow Rocks – Run – Sumo Deadlift High Pull Recovery of the Week:Here is a great follow along stretch routine with Tia-Clair Toomey. Enjoy!

Back Rack Reverse LungeBuild to a heavy set of 4 “Bloomin’ Bunions”14 – 12 – 10 – 8 – 6 – 4 – 2Double Kettlebell Lunges (53/36)Toes to Bar Tomorrow’s Forecast:Double Unders – Ring Push-ups – Strict Pull-ups Question of the Week:Tomorrow cars don’t exist. What’s your new mode of transportation?

“Layover”For Time:50 Burpee Box Jump Overs (24/20) 2-minute rest 5 Rounds:10 Power Cleans (95/65)10 Push Press (95/65) Tomorrow’s Forecast:Lunges – Toes to Bar Quote of the Week:“In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can... Read More

“Shot Caller”5 Rounds:21 Wall Balls (20/14)18 Alternating Dumbbell Snatches (50/35)15 Box Jumps (24/20)12 Toes to Bar Box Brief:Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m.

“No New Friends”3 Rounds:50 Double Unders15 Burpees -then- 800 Meter Run Tomorrow’s Forecast:Wall Balls – Snatches – Box Jumps – Toes to Bar Box Brief:Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m. Meme of the Week:We’ve all been there.

“Maximus”3 Rounds:Max Strict Pull-upsMax Strict Press (115/75)Max Calorie Row in 20 secondsMax L-sit Tomorrow’s Forecast:Double Unders – Burpees – Run Box Brief:Bring A Friend Day is on Thursday! Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m. Recovery of the... Read More

Deadlift9 – 7 – 5 – 3 – 5 – 7 – 9 “Leave A Message”For Time: teams of 2100 Ring Rows Tomorrow’s Forecast:Pulls-ups – Strict Press – Row – L-sit Box Brief:Bring A Friend Day is on Thursday! Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation.... Read More

“Handful”20 Minute AMRAP:400 Meter Run3 Rope Climbs15 Hand Release Push-ups30 Sit-ups Tomorrow’s Forecast:Deadlifts – Ring Rows Box Brief:Bring A Friend Day is on Thursday! Save the Date. October 16 is our 10 year anniversary party. A night of member appreciation. Food, fun and prizes. Adults only. 7:00 p.m. Quote of the Week:“The question isn’t who... Read More

“Goat Day”20 Minute EMOM:Odd Minutes – Goat 1Even Minutes – Goat 2 -OR- 5 Rounds:2 Minutes – Goat 12 Minutes – Goat 2 Recipe of the Week:Here is a simple but delicious recipe that can feed you for a few nights. Try out this One Skillet Enchilada Chicken and Rice Recipe! Ingredients:1 1/2 cups uncooked... Read More

“Sun Burn”5 Rounds:Row 400 MetersRun 400 Meters OR “Hinshaw Week 10 – Day 2”3 Sets:600 Meter Easy Run1 Minute Rest Directly Into400 Meter Moderate Run100 Meter Walk300 Meter Fast Run200 Meter Walk200 Meter Faster Run300 Meter Walk400 Meter Sprint400 Meter Walk Tomorrow’s Forecast:Goat DayMeme of the Week: