- INTERVALS - Row Intervals 5 Rounds: 15/12 Cal Row *40 sec rest between rounds - WORKOUT OF THE DAY - For Time: Min 0:00- 6:00, complete: 3 Rounds of: 5 Toes-to-Bars 10 DB Squat [...]

- SKILL - Handstand Hold Handstand Walk Practice - WORKOUT OF THE DAY - Herowod “Falkel” AMRAP in 25 minutes 8 Handstand Push-Ups 8 Box Jumps (30/24 in) 1 Rope Climb (15 ft) Fitness: Pike [...]

- STRENGTH - Every 90 secs for 6 sets 1 Power Clean + 2 Push Press @ 70% - WORKOUT OF THE DAY - For Time: 21 Clean & Jerk 500 M Ski 15 Clean [...]

- STRENGTH - Box Squats 4 sets of 5 @ 75% Superset with 10 DB Bulgarian Squats (5,5) - WORKOUT OF THE DAY For Time: 80 Overhead Squats *EMOM perform 30 Double Unders *15 MIN [...]

- WORKOUT OF THE DAY - “AMRAP for Austism” workout AMRAP (with a Partner) in 32 minutes: 54 Burpees to a Plate 54 GHD or Weighted Plate Sit-Ups (45/25 lb) 54 Step Overhead Plate Lunges [...]

OPEN WEEK TWO! Come JOIN US for 22.2 at 7:15PM onward for Friday Night Lights! Workout will be programmed all day!

- STRENGTH - Push Jerk 4 sets of 6 at 65% - WORKOUT OF THE DAY - EMOM 16: Min 1: 10 Double KB Deadlift Min 2: 45 Double Unders Min 3: 12/15 Cal Ski [...]

- SKILL - Pull Up/Kip Swing Refresh - WORKOUT OF THE DAY - 11.6/12.5 Open Throwback AMRAP in 7 minutes 3 Thrusters (100/65 lb) 3 Chest-to-Bar Pull-Ups 6 Thrusters (100/65 lb) 6 Chest-to-Bar Pull-Ups 9 [...]

- STRENGTH - Full Snatch EMOM X 7 2 reps at 65% - WORKOUT OF THE DAY - For Time: 20 Power Snatch 400 Meter Row 20 Overhead Squats 600 Meter Row 20 Hang Power [...]

- STRENGTH - Front Squat 5 sets of 5 at 70% - WORKOUT OF THE DAY - 4 Rounds For Time: 12/15 Cal Bike 15 Front Squats 12 OTB Burpees 200 Meter Run Fitness: 45/65 [...]