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Workout 3:00 AMRAP/1:00 rest x 3 rounds20 Row strokes10 pushups- 1 sec pause at the top each time rest 3:00 3:00 AMRAP/1:00 rest x 3 ...

Labor Day Workout (only one class today at 8:30am) The Don “The Don” is a hero WOD that is dedicated to U.S. Marine Corporal Donald ...

Lift12:00 EMOMMin 1: 2 hang power cleans–start at around 70% and buildMin 2: 4 barbell bench press–2 sec pause in the bottom Workout2/2/2/3 intervalsrest 1:00 ...

Workout 10 rounds12/9 cal bike5 oblique v ups/sidemax unbroken bearhug carryrest 1:00 score is number of meters (must turn around every 25)

Lift6 sets of2 Front squats–building to a heavy set of 2 after each set, 1-3 legless rope climbs Workout4:00 AMRAP10 double dumbbell front squats 2×50/356 ...

LiftEvery 4:00 for 4 rounds4×4 push press (last set hard, start at 75ish%)+25m double hex-head carry Workout15:00 AMRAP1 power snatch 95/653 hand release pushups5 situps ...

Skill work–kipping pullups10:00 ofLevel 1: kip swings. Negatives, chin over holds, or toe spotted strict pullupsLevel 2: toe spotted kipping pullups–:02 chin over hold in ...

Lift10×1 Sumo deadlifts on the 2:30 startStart at 80% and build to 90-93%NOT A MAX–you get a chance next week for that 🙂 No RFESS ...

Lift12:00 EMOMMin 1: 3 hang power cleans–start at around 60% and buildMin 2: 6 dumbbell bench press–2 sec pause in the bottom Workout“The chief”AMRAP in ...

Workout 5 rounds of1:00 at each stationStation 1: stick jumps over the barbellStation 2: medball situps or ghdsStation 3: strict pike hspu or strict hspu ...