- STRENGTH - Deadlifts 4 sets of 12 at 50% Superset with 12 Db Glute Bridges (heavy) - WORKOUT OF THE DAY - 30-21-15-9 Double KB Suitcase Deadlift Chest to Bar Pull up Calorie Row [...]

- WORKOUT OF THE DAY - “Anna” Partner Hero Wod For Time (with a Partner) 1 mile Run 90 Box Jump Overs (24/20 in) 80 Kettlebell Swings (24/16 kg) 70 Burpees 60 Wall Ball Shots [...]

- STRENGTH - Strict Press Build to a heavy single - WORKOUT OF THE DAY - “Friday Barbell Chipper” For time Complete: 30 Back Squat 25 Power Clean 20 Hang Power Clean 15 Squat Clean [...]

- ACCESSORY WORK - Bulgarian split squats superset with elevated goblet squats. 4 by 10 each movement. - WORKOUT OF THE DAY - “Fight Gone Bad Gone Wrong” 5 Rounds x 4 Min 1: 6 [...]

- CORE WOD - For time 100 flutter kicks (1,1,2,2) 80 Russian twists 60 mountain Climbers 40 single leg v-ups 20 hollow rocks - WORKOUT OF THE DAY - Herowod “Cameron”:Crossfit Westchase HeroWod AMRAP in [...]

- STRENGTH - Squat Clean Build to a heavy clean - WORKOUT OF THE DAY - 30-24-18 Box Jumps Deadlift *200 M Sprint after each round including final round* Fitness: 95/135 Performance: 135/185 Elite:185/225

- BODYBUILDING ACCESSORY - Weighted pull ups Build to a heavy 3 rep. Superset barbell curls 4/10 - WORKOUT OF THE DAY - 5 Rounds 15/18 Cal Bike 12 Chest To Bar Pull up (Elite [...]

- 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 [...]