Pre WOD Reverse tabata L-Sit Workout of the Day Saturday In teams of 4, each team will receive 4 cards. Each teammate will complete reps of each movement as it coresponds to number value and suit. After all teammates complete total reps on all cards, cards are turned in for a new hand of 4...Read More

Workout of the Day Friday 16 minutes as many rounds as possible 5 deadlifts (#225/#135) 10 hand release pushups 15 calorie rowRead More

Pre WOD 5 rounds, not for time ME strict pullups 10 weighted back extensions       Workout of the Day Thursday 15 minutes as many rounds as possible 7 burpees 14 wall ball shots (#20/#14)(10’/9′)Read More

Pre WOD 4 rounds, not for time Workout of the Day Wednesday For time 1-2-3-4-5-6-7-8-9-10 Ring dips Power clean (#135/#85)Read More

Pre WOD Accumulate 2:00 in each of the following positions L-sit Bottom of squat Handstand hold Chin over bar 16:00 cap Workout of the Day Tuesday 3 X 3:00 row for max calories / :30 rest 3 X 3:00 amrap squats / :30 rest 3 X 3:00 amrap box jumps (24″/20″) / :30 restRead More

Workout of the Day Monday 12 minutes as many rounds as possible 10 kettlebell swings (24kg/16kg) 10 walking kettlebell lunge, pass through legsRead More

Pre WOD Tabata dumbbell thrusters Workout of the Day Saturday In teams of 3, complete the following 5:00 as many reps as possible of: Ring rows Dynamic step ups V ups 1:00 rest 4:00 AMRAP 1:00 rest 3:00 AMRAP 1:00 rest 2:00 AMRAP 1:00 rest 1:00 AMRAP Rotate movements with teammates every :30Read More

Workout of the Day Friday 6 rounds for time 300 meter row 20 ring pushupsRead More

Workout of the Day Thursday 10 minutes as many rounds as possible 3 hanging power snatch (#115/#75) 10 lateral over the bar burpeesRead More

Pre WOD Death by 10 meters plus burpees Workout of the Day Wednesday 7 rounds as many reps as possible :30 deadlift (bodyweight) :30 rest :30 strict pullups :30 restRead More