- HEROWOD WEDNESDAY - “Holleyman" 30 rounds for time of: 5 Wall ball shots, 14/20 3 Handstand push-ups 1 Power clean, 155/225

- STRENGTH - Push Press 4 sets of 8 at 50% - WORKOUT OF THE DAY - AMRAP 14 *Ascending by 2 on barbell reps with a running clock in 14 min 2 Cluster 200 [...]

- STRENGTH - Deadlifts 4 sets of 8 at 50% - WORKOUT OF THE DAY - 8 Min AMRAP 8 Burpee Chest to Bar Pull up 12 SDHP 16 Box Jumps *3 min rest * [...]

- WORKOUT OF THE DAY - Teams of 2 - For Time: 100 Calorie Echo Bike 75 Power Clean 100 Calorie Echo Bike 30 Wall Walks 100 Calorie Echo Bike 75 Power Clean 100 Calorie [...]

Join us tonight for a special Friday night lights Event + Workout with Music, Prizes, BBQ, and Special Guest WIT Fitness; featuring guest Coach Gus from WIT London as we kick off Wodapalooza Week! Workout [...]

- STRENGTH - Strict Press 4 sets of 10 at 50% - WORKOUT OF THE DAY - For Time: 10-9-8-7-6-5-4-3-2-1 DB Squat Clean (from the floor) 1-2-3-4-5-6-7-8-9-10 DB Burpee Box Step over *Use a set [...]

- MONOSTRUCTURAL REPEATS - 5 Rounds: 12/9 Calorie Air Bike *30 sec rest in btw rounds. *goal is a hard consistent effort. - WORKOUT OF THE DAY - “The Seven” 7 Rounds For Time: 7 [...]

- STRENGTH - EMOM x 6: Power Snatch 6 reps at 50% each minute. *Barbell Cycling so we want Touch & Go. - WORKOUT OF THE DAY - 4 MIN AMRAP x 4 Rounds: 12/15 [...]

- STRENGTH - Back Squats 4 sets of 12 at 50% - WORKOUT OF THE DAY - For Time: 24-20-16-12 of: Front Squats *400 Meter Run after each set. Fitness: 55/75 Performance:80/115 Elite: 105/155

- WORKOUT OF THE DAY - For Time: 20 Thrusters 22 Calorie Ski 20 Pull-ups 22 Calorie Ski 20 Power Cleans 22 Calorie Ski 20 Ring Dips 22 Calorie Ski RX: 85/115