- ACCESSORY WORK - Single arm KB Farmer, Front rack, and overhead carry 15 mins - WORKOUT OF THE DAY - Crossfit Paradiso Benchmark Wod: 5 Rounds for Total Calories: In a 4-minute window, perform: [...]

- STRENGTH/ACCESSORY - Barbell RDLs Build to a heavy set of 5 - WORKOUT OF THE DAY - For time: 200 M Run 15 Hang Power Cleans 400 M Run 15 Hang Power Cleans 600 [...]

- 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 Row Performance: 65/95/ Pull Up Elite: 65/95 (Goal is 2-4 [...]

- WORKOUT OF THE DAY - “Self Service” 36 MIN: In Teams of 3 (2 partners work/ 1 partner rests) *Team of 3 must complete a total of 1200 reps. Movements can be any combination [...]

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

- STRENGTH - Push Jerk One Rep Max 18 mins - WORKOUT OF THE DAY - 6 Round EMOM (18 MIN) (tabata style 40 sec on/20 sec rest) Min 1: Leg Raises off Rig with [...]

- 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 Bar Facing OTB Burpees Fitness: 35/45 Performance: 65/95 Elite: 65/95 [...]

- WORKOUT OF THE DAY - 12 min AMRAP 9 Power Snatch 12 Pull ups 50 Dubs *4 min REST* 8 min to find a One rep max Power Snatch Fitness: 35/45 Performance: 65/95 Elite: [...]

- STRENGTH - Bulgarian Squats Build up to a heavy set of 5.   - WORKOUT OF THE DAY - With a running clock until Minute 20: Round 1: 12/15 Cal Bike 18 Front Rack [...]

- WORKOUT OF THE DAY - 12 Rounds for Time with a Partner: Partner 1 16 DB Suitcase Deadlifts 16 DB Renegade Row 16 Dumbbell Clusters 50 Double Unders Partner 2 600m Run Fitness:15/20 DB [...]