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  • Monday – 021918

    Strength Front squat- 1RM Workout of the Day 15-12-9 CTB 30-24-18 Wall balls (20/14) 1 min rest Then 15-12-9 HSPU Burpees *15 min cap Post your scores to the Whiteboard.

  • Thursday – 021518

    EMOM 12 min EMOM Odd min- AMRAP strict pullups Even min- practice DU Dont overestimate your strength when it comes to pull-ups. You should only be doing singles towards the end. Swallow…

  • Thursday – 020818

    Strength Back squat- 2RM w/5 second pause Workout of the Day 10 min AMRAP 10 Pullups 10 Kb swings (53/35) 10 goblet squats 10 burpees Post your scores to the Whiteboard.

  • Friday – 020218

    Strength Strict press- 3RM Workout of the Day 20 min AMRAP 30 pistols 30 alt KB snatch (53/35) 30 burpees Post your scores to the Whiteboard.

  • Monday – 012218

    Gymnastics/Midline 12 min EMOM 1st- AMRAP MU 2nd- 15 GHDs *MU sub is ring dips, pushups, ring pushups Workout of the Day 10 RFT 10 Kb swings (70/53) 10 burpees 25 double…

  • Friday – 011218

    Workout of the Day 100/80 cals AB buy-in, then 3 Rds of: 25 pullups 25 power snatch (95/63) 25 burpees *35 min cap *10 min AB cap *Record cals if not finished…

  • Wednesday – 010318

    Strength Overhead Squat Find your 5 rep max. It’s chilly, please warm-up and get nice and mobile today! Workout of the Day 5 RFT 15 HSPU 15 burpees 50 double unders *25…