“Black Tar”20 Minute AMRAP:10 Snatches (95/65) (115/75) (135/85)10 Knee to Elbow10 Lateral Burpees Recipe of the Week:Looking for easy ways to prep you veggies during the challenge? Give this air fried brussels sprouts recipe a shot! Ingredients:1lb Brussels sprouts, sliced in half1 tablespoon avocado oil (or coconut oil or another high smoke point oil, but... Read More

“Station Wagon”30 Minute EMOM:Minute 1 – Bike / Ski for CaloriesMinute 2 – Russian Kettlebell Swings (72/53)Minute 3 – 10 Meter Shuttle RunsMinute 4 – Sit-upsMinute 5 – Row for CaloriesMinute 6 – RestTomorrow’s Forecast:Snatches – Knee to Elbows – Lateral Burpees Meme of the Week:The drama…

Back Squat – Week 1Track A4 @ 50% of 1RM3 @ 60%2 @ 70%1 @ 75%1 @ 80%1 @ 85%Max Reps (6-10) @ 80% –OR– Track B10 Reps Moderate10 Reps Heavy10 Reps Heavier Pull-up + Push-up – Week 1Complete Either of the Following Tracks for Both Strict Pull-ups & Push-upsTrack A4 Sets20-30 Unbroken Band Assisted... Read More

“Bouncer”For Time:100 Double Unders1000 Meter Run100 Meter KB Goblet Lunge (53/36)1000 Meter Run100 Double Unders Tomorrow’s Forecast:Back Squat – Push-ups – Pull-ups Question of the Week:If you could live anywhere else in the world, where would you go?

“Boom Boom Pow”@ 0:00For Time:21 Hang Power Cleans (185/125)18 Wall Walks15 Hang Power Cleans12 Wall Walks9 Hang Power Cleans6 Wall Walks @ 10:005 Rounds:15 Hand Release Push-ups15 Box Jump Overs (30/24) @ 20:00Not for Time:75 Meter Handstand Walk Tomorrow’s Forecast:Double Unders – Run – Lunges Quote of the Week:“You must expect great things of yourself... Read More

“Mars Landing”10 Rounds:1 Deadlift (???)10 Toes to Bar15 Hand Release Push-ups Recipe of the Week:This week’s recipe will make for a great breakfast you can prep to last a few days. Enjoy! Ingredients:Spray avocado oil (or olive oil)85g lean chicken (or turkey) sausage, cut into ½-inch pieces1/2 medium white onion, chopped3 cups spinach (or chopped... Read More

“DB Anthem”18 Minute AMRAP:11 Dumbbell Snatches (50/35)10 Meter Single Arm Dumbbell Lunge (50/35)11 Dumbbell Snatches10 Meter Single Arm Dumbbell Lunge21 Box Jumps (24/20)7 Muscle-ups Tomorrow’s Forecast:Deadlifts – Toes to Bar – Hand Release Push-ups Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast!... Read More

“Tight Rope”Every 7 Minutes for 4 Rounds:800 Meter Run4 Rope Climbs Tomorrow’s Forecast:Snatches – Lunges – Box Jumps – Muscle-ups Box Brief:Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). Congrats to Emily for being the January... Read More

Push JerkBuild to a heavy set of 2 “Two to Tango”20 Minute EMOM: teams of 2Partner A – 1 Minute Row for CaloriesPartner B – 6 Heavy Jerks Tomorrow’s Forecast:Run – Rope ClimbsBox Brief:Bring A Friend Day is on Thursday! Question of the Week:What would be your perfect pet?

“Golden Girls”For Time:150 Double Unders150 Sit-ups100 Wall Balls (20/14)50 Burpee Pull-ups Tomorrow’s Forecast:Push Jerk – Row Box Brief:Bring A Friend Day is on Thursday! Quote of the Week:“Life is about making an impact, not making an income.”Kevin Kruse