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  • 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…

  • Monday – 020518

    Warm-up 3 Rds 10 pullup retractions 10 goblet mobility squats 30 seconds jump rope Workout of the Day Open workout 15.3 14 minute AMRAP 7 muscle ups 50 wall balls (20/14) 100…

  • Monday – 012918

    Olympic Power clean + hang squat clean + front squat + jerk Workout of the Day 3 Rds 10 thrusters (135/93) 20 deadlifts 30 situps 40 double unders *20 min cap Post…

  • 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…

  • Wednesday – 011718

    Gymnastics 5 min AMRAP Strict HSPU Workout of the Day 15 min AMRAP 3 power cleans (225/153) 12 pullups 48 double unders Post your scores to the Whiteboard.

  • 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…

  • Tuesday – 121917

    Gymnastics 6 min AMRAP of muscle ups *Scale to: 6 min ladder Pullups Pushups *by 2’s Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to…