Workout of the Day “Son Of A Nutcracker” 18:00 AMRAP 100m Suitcase Carry (70/53)200/150m Row*15 Russian KB Swings *Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…Read more

Workkout of the Day For Time 100-80-60-40-20Double Unders50-40-30-20-10*Cal Bike30-25-20-15-10Sit-Ups Post WOD 3 SETS16 Alt. DB Hammer Curls16 Alt. DB Strict PressMax Banded Tricep Pull-DownsRead more

Pre WOD Front squat 5-5-5 Workout of the Day EMOM For 21:00 MIN 1&2 – AMRAP of…7 Wall Balls (20/14)5 Handstand Push-Ups3 Front Squats (155/105)MIN 3 – Rest *Pick up where you left off.Read more

Pre WOD 5 rounds for quality 7-10 box ring rows7-10 ring dips Workout of the Day 6 Rounds For Time Muscle-Ups (Athlete Choice)*15 Box Jump Overs (24/20)100m Run-Rest 1:00 b/t Sets- *Athlete Can Choose…5 Bar Muscle-Ups or 3 Ring Muscle-UpsRead more

Pre WOD In 15:00, build to a heavy 1 rep clean and jerk Workout of the Day “The Cali Bear” Every :30 For 20 minutes1 Power Clean & Jerk (225/155)Read more