- ACCESSORY WORK - Single arm KB Farmer, Front rack, and overhead carry 15 mins - WORKOUT OF THE DAY - Crossfit Paradiso Benchmark Wod: [...]

- STRENGTH/ACCESSORY - Barbell RDLs Build to a heavy set of 5 - WORKOUT OF THE DAY - For time: 200 M Run 15 Hang [...]

- STRENGTH - Thrusters from the rack One rep Max 16 mins - WORKOUT OF THE DAY - Fran 21-15-9 Thrusters Pull ups Fitness: 35/45/Ring [...]

- WORKOUT OF THE DAY - “Self Service” 36 MIN: In Teams of 3 (2 partners work/ 1 partner rests) *Team of 3 must complete [...]

- STRENGTH - Bench Press 15 mins - WORKOUT OF THE DAY - 7 MIN AMRAP 12 STRICT HSPU 8 DB Front Squat *1 MIN [...]

- STRENGTH - Push Jerk One Rep Max 18 mins - WORKOUT OF THE DAY - 6 Round EMOM (18 MIN) (tabata style 40 sec [...]

- SKILLS - Sprints 8-10 by 100m sprints 15 mins - WORKOUT OF THE DAY - Open Throwback 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters [...]

- WORKOUT OF THE DAY - 12 min AMRAP 9 Power Snatch 12 Pull ups 50 Dubs *4 min REST* 8 min to find a [...]

- STRENGTH - Bulgarian Squats Build up to a heavy set of 5.   - WORKOUT OF THE DAY - With a running clock until [...]

- WORKOUT OF THE DAY - 12 Rounds for Time with a Partner: Partner 1 16 DB Suitcase Deadlifts 16 DB Renegade Row 16 Dumbbell [...]