Warm Up:3 Rounds7 Empty Bar Strict Press6 Empty Bar Bent Over Rows5 BurpessStrength: Strict Press OR BENCH PRESS3×3 65%3×3 70%3×2 75%2×2 80% Workout:4 Rounds 400m Run 15 Sit ups 12 Strict Pull Ups INT-Kipping Pull Ups BEG-Banded/Jumping/Ring Rows 9 Strict Knees to Elbows INT-Kipping K2E BEG-Knee Raises The time to aim for is about 15-25...Read More

Warm Up: 3 Rounds10 squat therapy squats with a 2 second hold at the the bottom. 2 Wall Walks20 Double Unders or Singles10 Double KB push press25 foot walk with kb overhead. Workout:Death By Dumbbell Thruster1st Minute-1 DB Thrusters2nd Minute-2 DB Thrusters3rd Minute- 3 DB Thrusters4-5-6-7-Etc….Until failureRX-50/35 INT-35/25 BEG-25/20Think of this like an EMOM you...Read More

Warm Up:3 Rounds 200m Row5 KB Thrusters6 KB RDL7 Ring Rows-EveryoneWorkout:“Nate”20 Min AMRAP2 Muscle Ups4 HSPU8 KB Swings 53/35*Aiming for about 10+ Rounds in this workoutScaling for this workout should be judged by how many overall rounds you are going for. That should be 10+ plus rounds for everyoneHere are two examples. 20 Min Amrap6...Read More

Warm Up:With A Partner200m Slamball Run 6 Alternating Slamballs8 Alt. Slamball Thrusters10 Synchro BurpeesWorkout:With A Partner8 Rounds 100m Dumbbell Farmers Carry 50/35 14 Strict Handstand Push-ups/Kipping HSPU-DB Strict Press8 Deadlifts 185/125Read More

8am Endurance:Option 1-RunningRun 1 mile Rest 4 minutesrun 4×400 rest 2 Minutes between the first 3 and 4 minutes after the lastRun 1 Mile can you beat your first mile time?Option 2-100 cal row, run 800, 100 cal bike, run 800 9am mobility10am Class Workout:Warm up:3 Rounds100m Run4 Broad Jumps5 Inchworms6 Kip SwingsWOD 1:14Min AMRAP...Read More

Today we celebrate these two and their birthdays End the week of cleans.. with a few more cleans! its only 15 if you do this with a partner! Warm up- 5 Minutes bike row followed by building to your clean and jerk weight and snatch weight. coaches will help you with movements. Workout:With a Partner...Read More

Warm Up:Tabata Sets 40 Second On 20 Seconds Off1. Mountain Climbers2. Air SquatsRest 2 minutes3. Handstand Hold4. BurpeesWorkout:15 Min AMRAP 60 Double Unders-Singles30/24 RX-Cal Row INT-25/18 BEG-20/145 Power Cleans RX-165/115 INT-145/105 BEG-115/855 Hang Squat Cleans 5 Squat Cleans *are we hitting the cleans a lot. YES. Will you better at cleans because of it. YES....Read More

*50 Minute Time Cap*Workout:For Time2001m Run11 Box Jumps 30/2411 Thrusters 125/8511 Chest To Bar Pull Ups11 Power Cleans 175/15511 Handstand Push Ups11 KB Swings 53/3511 Toes To Bar11 Deadlifts 170/11511 Push Jerks 110/752001 Row You may start with Row and end with Run, or start with Run and end with Row.**Partner version is to split...Read More

Warm Up:2 Rounds150m Row 5 Barbell Shrugs7 Front Squats6 Hang SnatchesStrength: We will start this together(Think of it as a WOD)For Time10 Squat Cleans 45% 8 Squat Cleans 55% 6 Squat Cleans 65% 4 Squat Cleans 75% 2 Squat Cleans 85% Workout:3 Rounds 400m Run 12 DB Snatch RX-70/50 INT-50/35 BEG-35/2021 Single DB SquatsThunderBros FinisherTabata...Read More

Warm Up:3 Rounds 5 Inchworms10 Leg Swings100m Run-Row6 Push Ups4 Light Weight Front Squats Strength:Strict Press3×5 65%3×3 70%3×2 75% Workout:9 Min Cap 50 Power Cleans RX-155/105 INT-135/95 BEG-115/75*Every Minute RX-2 Bar Muscle Ups INT-3 Chest to Bar Pull Ups BEG-4 Any other progression reps. With this being a 9 Minute workout WITH the EMOM element,...Read More