Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: Deadlift 3-3-3-3-3, ascending Conditioning: For Time: 1,000 Meter Row 30 Deadlifts 50 Lateral Barbell Burpees Rx’d: 155#/105# Rx’d(m): 185#/135# Rx’d+: 225#/155# Modified reps: 700m Row 20 DL’s 35 Lateral Burpees

Announcement: Golf Scramble! Saturday October 3rd @4pm $34/person click the link for more info! https://fb.me/e/3IBHeXkg7 Last day to sign-up! Warm-up: Coaches Choice Prep: Clean & Jerk (Power Clean Push Jerk) Build to your workout weight (2-3set of 3-4reps) Workout: 5 Rounds: On the 4min mark 30 Air Squats 15/12 Cal Row 7 C&J Rx’d: 95#/65# … Read more

Announcement: Golf Scramble! Saturday October 3rd @4pm $34/person click the link for more info! https://fb.me/e/3IBHeXkg7 Sign-up by Monday September 28th Open Gym: 9AM – 12PM Saturday: [On the 0:00]: 1 Mile Run [On the 10:00]: 3 Rounds: 15 Hang Power Cleans 12 Lateral Barbell Burpees 9 Thrusters [On the 20:00]: 1 Mile Run Rx’d: 95#/65# … Read more

Announcement: Golf Scramble! Saturday October 3rd @4pm $34/person click the link for more info! https://fb.me/e/3IBHeXkg7 Sign-up by Monday September 28th Warm-up: Coaches Choice Prep: Pull-ups DB Power Snatch Workout: AMRAP 20min 200m Run 16/12 Cal Row 12 Pull-ups 8 Alt. DB Power Snatch Rx’d: 35#/20# Rx’d(m): 50#/35# Single DB Rx’d+: Equal Cal Bike Chest to … Read more

Warm-up: Coaches Choice Strength: Chest & Tri’s 1a) Floor Press 10(xBar)-10-10-10, ascending 1b) Banded Tricep Extension 20-20-20-20 **12min Time Limit** Prep: KB (or DB) 2x Deadlifts Double-unders Conditioning: AMRAP 12min 25 Double-unders 15 KB(or DB) 2x Deadlifts 25 Double-under 15 Med Ball Sit-ups Modify DU’s with: 40 Single-unders Rx’d: 53#/35# KB’s (50#/35# DB’s) 20#/14# Med … Read more

Tasty Tuesday: We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Prep: Power Clean Build to your workout weight (1-3sets, 3-5reps) Workout: 21-15-9 Power Clean Hand Release Push-ups Directly into…. 21-15-9 Push-press Toes to Bar Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Barbell Ring Dips (instead of … Read more

Warm-up: Coaches Choice Strength: Complex: 1 Pausing Front Squat (3sec at bottom) + 1 Front Squat Take 10min to build to a heavy complex Conditioning: 10 Rounds 15 Wall Balls 200m Run **20min time limit** 20#/14# Wall Ball Modified: Reduce Wall Ball reps: Sets of 10 (30% reduction) or Sets of 8 (50% reduction) Mindset … Read more

9AM-12PM: Open Gym Saturday: For Time: 800m Run 50 DB Hang Clean and Jerks 400m Run 30 Pull-ups 400m Run 50 DB Hang Clean and Jerks 800m Run Rx’d: 35#/20# Single DB Rx’d+: 50#/35# Single DB 50#/35# Sand Bag (400m Run’s) Chest to Bar Pull-ups Sunday: 10-9-8-7-6-5-4-3-2-1 Power Snatches Burpees Weight: 75#/55#  

Warm-up: Coaches Choice Strength: Back, Bi’s, and Tri’s 3 Rounds for quality 10 Bent Over Barbell Rows (ascending) 15-25 Banded Bicep Hammer Curls 15-25 Banded Tricep Pull Downs 10min Time Limit Conditioning: AMRAP 15min 250m Run 15 Pull-ups 15 Box Dips 15 Weighted Sit-ups Rx’d: 35#/20# DB Ab-Mat Sit-ups Rx’d(m): 7 Bar Muscle-ups (instead of … Read more

Warm-up: Coaches Choice Strength: Squat Clean Build to a Heavy 2Rep Use rep sequence: 5-4-3-2-2-2… 12min time limit Conditioning: AMRAP 12min 4 Squat Cleans 8ea DB Shoulder to Overhead 12 Box Jump Overs Squat Clean Weight: 80% from above Rx’d: 35#/20# DB SH2OH 24″/20″ Box Rx’d(m): 50#/35# DB SH2OH Rx’d+: HSPU’s (8)

Warm-up: Coaches Choice Prep: Toes to Bar Workout: 3 Rounds 500m Row 400m Run 50 Double-unders 15 Toes to Bar **25min Time Limit** Rx’d+: If you finish the 3 Rounds in under 18min, do a 4th Round.

Warm-up: Coaches Choice Prep: Front Squat Build to each of your workout weights (2-4reps) Workout: AMRAP 3min 200m Run 15 Lateral Barbell Burpees Max Rep Front Squat Rest 3min AMRAP 3min 200m Run 12 Lateral Barbell Burpees Max Rep Front Squat Rest 3min AMRAP 3min 200m Run 9 Lateral Barbell Burpees Max Rep Front Squat … Read more

9AM-12PM: Open Gym Saturday: 1 Mile Run 50 Box Jumps 50 Deadlifts 800m Run 35 Box Jumps 35 Deadlifts 400m Run 20 Box Jumps 20 Deadlifts Rx’d: 24″/20″ Box 135#/95# DL Rx’d+: 185#/135# DL Sunday: In a 15-Minute Window: Max Calorie Assault Bike Every 3 Minutes [Starting at 0:00]: 300ft Farmers Carry 10 Wallballs Rx’d: … Read more

Warm-up: Coaches Choice Prep: Cluster (aka squat clean thruster) Take 2-3sets (of 2-3reps) to build to your workout weight. Workout: Hero WOD: 9/11 Tribute (v2) For time: 2001 Meter Row Directly into…. 4 Rounds 9 Clusters 11 Pull-ups Rx’d: 95#/65# Rx’d(m): 115#/85# Rx’d+: 135#/95# Strict Pull-ups Today’s workout honors those who lost their lives in … Read more

Warm-up: Coaches Choice Workout: 3 Rounds 800m Row 40 Sit-ups 30 Box Jumps 20 RKB Swings 10 KB Step-ups **30min Time Limit** 5R/5L Anyway on Step-ups  Rx’d: 24″/20″ Box 53#/35# KB Rx’d+: 70#/53# KB

Warm-up: Coaches Choice Strength: Complex: 2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead Take 12min to build to a heavy/moderate complex (5-6sets) Conditioning: AMRAP 12min 10 Power Cleans 8 Lateral Burpees 10 Front Squats 8 Lateral Burpees 10 SH2OH 8 Lateral Burpees Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85#

Warm-up: Coaches Choice Prep: Hang DB Snatch Renegade Row Workout: 5 Rounds 40 Double-unders 30/20 Cal Row 10ea Hang DB Power Snatch 10ea Renegade Row **25min Time Limit** 1.5 Singles (60) Rx’d: 35#/20# Single DB Rx’d+: 50#/35# Single DB

9AM-12PM: Labor Day Weekend Open Gym Workout[s]: Pick one or mash them up! “Murph” 1-Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1-Mile Run “Loredo” 6 Rounds 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run “Severin” For Time 50 Strict Pull-Ups 100 Hand-Release Push-Ups 5km Run “Hotshots 19” 6 Rounds For Time 30 … Read more

Warm-up: Coaches Choice Workout: [Teams of 2] AMRAP 20min 90/70 Calorie Row 70 Wall Balls 50 RKB Swings 30 Burpee Box Jumps Rx’d: 20#/14# WB 53#/35# KB 24″/20″ Box Rx’d+: 70#/53# KB 30″/24″ Box Notes: Each athlete will have their own Rower, Ball, and KB – Box will be shared. Athletes will divvy reps as … Read more

Warm-up: Coaches Choice Prep: DB Power Snatch Workout: AMRAP 20min 400m Run 20 DB Power Snatch 1 Lap Walking Lunge Rx’d: 35#/20# DB Power Snatch (10R/10L, anyway) Rx’d+: 50#/35# DB Power Snatch (10R/10L, anyway)

Warm-up: Coaches Choice Strength: Power Clean 3-3-3-3-3 Take 12min to build to a heavy/moderate 3Rep Can be done as 3-singles Conditioning: 21-15-9 Burpee 400m Run Directly into… 9-15-21 Power Clean 200m Run Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85# Notes: How to: 21 Burpee/400m Run, 15/400, 9/400… 9 Power Cleans/200m Run, 15/200, 21/200 15min time cap … Read more

Warm-up: Coaches Choice Strength: Complex: 3 Snatch Grip Deadlifts + 2 Hang Power Snatches + 1 Power Snatch Take 10-12min to build to a heavy complex (5-6sets) Conditioning: AMRAP 12min 12/9 Cal Row 14 DB Shoulder to Overhead 16 DB Goblet Squats 7R/7L on DB Shoulder to Overhead Rx’d: 35#/20# Single DB  Rx’d(m): 50#/35# Rx’d+: … Read more

9AM-12PM: Open Gym Saturday: For Time: 1 Mile Run 50 Toes to Bar 30 Power Snatches Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: 115#/85#   Sunday: On the 2:00 x 3 Rounds: 15/12 Cal Row 12 Burpees Over Bar On the 2:00 x 3 Rounds: 15/12 Cal Row 9 Burpees Over Bar On the 2:00 x 3 … Read more

Warm-up: Coaches Choice Strength: Push Press 3-3-3-3-3, building to a moderate/heavy 3Rep Prep: Back Squat Push Press Cluster Conditioning: AMRAP 15min 15/12 Cal Row 12 Back Squats 9 Push Press 6 Clusters Rx’d: 75#/55# Rx’d(m): 95#/65# Rx’d+: Equal Cal Bike 115#/85# **Back Squat will be taken from ground**

Warm-up: Coaches Choice Strength: Deadlift 3-3-3-3-3, building to a moderate 3Rep Conditioning: AMRAP 15min 10 Burpee Pull-ups 25 Ab-mat Sit-ups 30 RKB Swings Rx’d: 53#/35# KB Rx’d+ Burpee Bar Muscle-ups (5) 15 Weighted Sit-ups (50#/35#) 70#/53# KB

Warm-up: Coaches Choice Workout: For Time 50/35 Cal Row 3 Rounds of “Kelly” 50/35 Cal Row 1 Round of Kelly: 400m Run 30 Box Jumps, 24″/20″ 30 Wall Balls, 20#/14#