Last day of bring a friend week. This is a tough one, dont worry we will help with scaling! https://www.facebook.com/events/2387823841474111/ 30 Min Cap Teams of 3 60 Clean and Jerk 135/95 400m Team Run 10 Rope Climbs 400m Team Run 100 Bar Facing Burpees 400m Team Run 10 Rope Climbs 400m Team Run 60 Clean...Read More

Bring a friend to 1 class or all 3!! 8am Endurance ClassRunning version-2×800 With 4 minutes rest. Run these fast4×400 with 2 minutes rest2×800 with 4 minutes Version 2 with a partner10 MinutesRow 2000m and with remaining time perform burpees. score is burpeesRest 5 Minutes 10 minutes Bike 100/80with remaining time perform a AMRAP of...Read More

3 more day of bring a friend week. Be a good friend, change someones life, get them in here. Partner warm up 1000m row split how want40 push ups split how want40 Pull ups or progression of pull up 12 Minute Amrap (rounds) 30 seconds work, 30 seconds breakKettlebell deadliftskb swingsKB presses (1 KB) For...Read More

Just a few more days to get your friends in here. Bring as many friends as you want as many times as you want. Warm upPartner warm up2 rounds 20 Partner wall balls (bounce the ball off the wall to each other)20 Slam balls over your shoulder (you go, i go)20 goblet squats with light...Read More

BRING YOUR FRIENDS IN. WIN FABULOUS PRIZES Warm Up: Partner warm up (you go i go)3 Rounds 20 Slam balls20 synchronized walking lunges 200 Meter Run or row together StrengthStrict Presses10,8,6,4,2Increase weight each set *Friend version 5 sets of 5 empty bar focusing on formWod 3 Rounds for time30 DB snatches alternating 70/50800m run**Friend Version**3...Read More

Bring a friend week continues!! Warm up. Partner warm up3 rounds (split work however you want) 20 Cal row split 10 burpees20 Lunges **Be a good friend and split this accordingly Strength Back squats or goblet squats with a kettlebell 6 sets of 5Stay around 70 percent, the open is next week, save your legs*friends...Read More

Bring a friend week starts TODAY. Hey 5 am’ers….. first one to bring a friend in wins that 12 pack! Warm Up:“Bring Sally Up”You Pick From: Air Squat, Strict Press, or Push UpsWorkout:14 Min AMRAP 15 Thrusters 95/65 INT-75/55 BEG-65/4530 Double Unders INT/BEG40 Singles 15 C2B Pull Ups INT/BEG-Pull Up Progression “Friend Option” 10 Minute...Read More

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.Workout:“Cameron” For time: 50 Walking Lunges 25 Chest-to-bar Pull-ups INT/BEG-Pull Up Progression...Read More

DON’T FORGET NEXT WEEK IS BRING A FRIEND WEEK!!! 8am Endurance:Lets get those mile times! One of the best way to do that? Run 400’s10×400 with 2 minutes break in between. Endurance Option 2Partner Endurance60,50,40,30,20,10 Bike CalsBurpeesSplit work however you want between partners 9am Mobility10am Workout:GOING SOLO2 ROUNDS 6 Min AMRAP 30 Double Unders/Singles 10...Read More

Warm up:500m Row10 KB Swings7 KB Shrugs5 Single Arm KB Press Each ArmStrength:Strict Press5×5 Work from 50% to 70% Workout:4 Rounds 100m Dumbbell Farmers Carry 50/3514 Strict Handstand Push-ups7 Deadlifts 185/125Scaled Option4 Rounds50m Dumbbell Farmers Carry 35/2014 Db presses7 Deadlifts 135/95 This workout should take those doing RX around 10 Minutes, for those adding in...Read More