Workout of the Day Tuesday For time 1000 meter row 20 strict pullups 30 front squats (#115/#75) 40 burpees 30 front squats 20 strict pullups 1000 meter rowRead more

Pre WOD Every minute on the minute for 10 minutes, complete… Even minutes- Kettlebell clean and push press, 3R/3L Odd minutes- Weighted KB stepups, 3R/3L AHAP Workout of the Day Monday 10 rounds for max reps :30 jumping lunges :30 dynamic pushups :30 kettlebell swings (24kg/16kg) :30 restRead more

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 cards.Complete as many reps as possible in 20 minutes   Hearts- Burpees   Clubs- Man makers (#30/#20)   Spades- Kettlebell swings (24kg/16kg)   Diamonds- Lateral box over jumps (24″/20″) Jokers can be passed off to any other team who must immediately go outside and run 10X 20 meter shuttle sprintsRead 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