“Born to Run”18 Minute Ladder:4 / 8 / 12 / 16 / etc…Kettlebell Swings (53/36)Sit-upsEvery 3 Minutes – 200 Meter Run Tomorrow’s Forecast:Bench Press – Pull-ups Meme of the Week:

ThrusterHeavy Set of 3 “Buster Brown”15 – 12 – 9 – 6 – 3Thrusters (115/85)Bar Facing Burpees Tomorrow’s Forecast:Kettlebell Swing – Sit-up – Run Recovery of the Week:Here is a great 5 minute stretch routine before you go to bed tonight. Get yourself ready for some quality sleep!

Hinshaw Week 6 – Day 14 Rounds:1000 Meter Moderate Run1 Minute Rest400 Meter Moderate Run2 Minute Rest200 Meter Easy Run30 Seconds Rest Tomorrow’s Forecast:Thrusters – Burpees Question of the Week:What movie do you wish you could watch again for the first time?

“All Aboard”5 Minute AMRAP at each station:teams of 4-5Sled Pull (90/45)Prowler Push (45/25)Axle Bar Cleans (145/95)Rope ClimbsBike for Calories Tomorrow’s Forecast:Run Quote of the Week:“The bad news is time flies. The good news is you’re the pilot.”Michael Altshuler

“Fight the Feeling”5 Rounds:1 Minute Single Dumbbell Lunges (50/35)1 Minute Dumbbell Snatches (50/35)1 Minute Row for Calories1 Minute Rest Box Brief:On Labor Day we will only have a 7:30 am, 8:30 am and 9:30 am class. We will be closed for the rest of the day. Recipe of the Week:This looks like a delicious recipe... Read More

“Midline Miles”For Time:50 Sit-ups200 Meter Run50 Sit-ups400 Meter Run50 Sit-ups800 Meter Run50 Sit-ups1 Mile Run -OR- Hinshaw Week 5 – Day 25 Sets:500 Meter Moderate Run100 Meter Slow JogNO ADDITIONAL REST 3-5 minute rest 4 Sets:150 Meter Sprint150 Meter WalkNO ADDITIONAL REST Tomorrow’s Forecast:Lunge – Snatch – Row Meme of the Week:

Deadlift – Week 5Track A4 @ 55% of 1RM3 @ 65%2 @ 75%1 @ 80%1 @ 86%1 @ 92%1 @ ??? Track BFollow the same rep scheme as Track B but ignore the percentages. Go up based off feel and push to a 1RM with perfect form. Pull-up + Push-up – Week 5Track A1 Set... Read More

“Filthy Fifty”For Time:50 Box Jumps (24/20)50 Jumping Pull-ups50 KBS (35/26)50 Walking Lunges50 Knees to Elbows50 Push Press (45/35)50 Sit-ups50 Wall Balls (20/14)50 Burpees50 Double UndersTomorrow’s Forecast:Deadlift – Push-up – Pull-up Question of the Week:Would you rather take one vocation that lasts four weeks or four vocations that last one week?

“Herky Jerky”Every 5 Minutes for 4 Rounds:500/400 Meter Row12 Jerks (185/135) Tomorrow’s Forecast:Filthy Fifty Quote of the Week:“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”Oprah Winfrey Box Brief:Registration for the Apollo Games is live!! There is a sheet... Read More

“Screwball”20 Minute AMRAP:50 Wall Balls (20/14)40 Box Jumps (24/20)30/24 Calorie Row20 Toes to Bar10 Bar Muscle-upsRecipe of the Week:We found another easy recipe for any night of the week! Just add your favorite healthy carb and then make this Cumin-Roasted Pork Chops and Brussels Sprouts recipe! Ingredients:teaspoon kosher salt, plus more as needed1 teaspoon whole... Read More