- WORKOUT OF THE DAY - “July 4th Memorial Workout- Team 1776 For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-Ups Sit-Ups Row (calories) [...]

- STRENGTH - Back Squat Build to a heavy single. - WORKOUT OF THE DAY -: For Time 20-18-16-14-12-10-8-6-4-2 Alternating Pistols (1,2,3.. each side is one rep) Slamball Fitness: Jumping Air Squats Performance:Pistols 30/50 Elite: [...]

- STRENGTH - Bodybuilding Accessory Work Seated Press with lateral raises 4/10 each movement - WORKOUT OF THE DAY -: 3 Rounds for time 20 OHS 20 OTB Burpees Fitness: 35/45 Performance: 80/115 Elite: 105/155 [...]

- MIDLINE CONDITIONING - Ski or row/ GHDS Or Bf Sit ups 21-15-9 calories 21-15-9 ghds or sit ups - WORKOUT OF THE DAY - Hero Wod: “Run for DT” For time: 400m run 4 [...]

- STRENGTH - Full snatch Build to a heavy full Snatch - WORKOUT OF THE DAY - 18 Min AMRAP 8 DB Devil Press 16 Toes to bar 50 Double Unders Fitness: 15/25, Knee Raises [...]

- STRENGTH - Bench Press 3/2 at 80% Superset with hand release push ups 10 reps - WORKOUT OF THE DAY - 250 M Row 21 HSPU 500 M Row 15 HSPU 1000 M Row [...]

Join us at 10 AM for our Annual PRIDE workout! Link in Bio on IG to donate!

- STRENGTH - Front Squat Build to a heavy single - WORKOUT OF THE DAY - For time in 22 min complete the following: *If one full round is completed, athlete begins at the top [...]

- ACCESSORY WORK - Floor presses supersets with tricep extensions 4/10 each movement. - WORKOUT OF THE DAY - EMOM 20 min -FGB Style for Max reps 50 sec on 10 sec to transition Min [...]

- ACCESSORIES - Front rack Kb Lunges 3 by 100 ft In btw sets 30 sec farmer Carry hold - WORKOUT OF THE DAY - “Kalsu”:Crossfit Football Benchmark Wod For Time 100 Thrusters 5 Burpees [...]