- STRENGTH - Single Arm DB Bench Press 4 x 12 (6 per arm) @ increasing load each set *Perform 5 Strict Pull-ups after each set. - WORKOUT OF THE DAY - AMRAP 9: 10 [...]

- STRENGTH - Paused Front Squats 5 x 3 @ RPE 6.5-7.5 *2 sec pause @ bottom *Perform 12 DB Glute Bridges after each set. - WORKOUT OF THE DAY - 3 Rounds For Time: [...]

Join us as Coach Charlee hosts our Special (good for ALL levels) Veterans Day workout in collaboration with the Big fish Foundation. See event tab to register and donate. Friends and Family are welcome today! [...]

- STRENGTH - Power Jerk 5 x 4 @ RPE 5.5-6.5 *Use racks. - WORKOUT OF THE DAY - For Time: 100 Double Unders 5 Rope Climbs @ 15’ 5 Power Cleans 80 Double Unders [...]

- STRENGTH - Low Hang Power Snatch 7 sets of 2 @ RPE 5.5-6.5 *Perform 5 Seated Box Jumps after each set. *Be explosive & technical here. - WORKOUT OF THE DAY - “Race to [...]

- MONOSTRUCTURAL INTERVALS - Bike 8 sets of: 8/6 Cal Bike @ Sprint Pace *Rest 1:00 in between sets. - WORKOUT OF THE DAY - For Time: 30-20-10 of: Cal Row Burpees Over Rower *TC: [...]

- STRENGTH - Paused DB Bench Press 4 x 8 @ increasing load each set *2 sec pause @ chest *Perform 10 DB Bent Over Rows after each set. - WORKOUT OF THE DAY - [...]

- STRENGTH - Paused Front Squats 4 x 4 @ RPE 6-7 *2 sec pause @ bottom *Perform 10 DB Walking Lunges after each set. - WORKOUT OF THE DAY - 5 Rounds For Time: [...]

- WORKOUT OF THE DAY - For time: 50 Box Step up w/DB x2 50 Hang Power Cleans 1000 M Row (switch every 250*) 40 Box jumps 40 Power Clean 1000 M row (switch every [...]

- STRENGTH - Strength Power Jerk 5 x 5 @ RPE 5-6 *Use racks. - WORKOUT OF THE DAY - AMRAP in 15 minutes 2 Rounds of: 50 Double-Unders 10 Burpees 16 Shoulder-to-Overheads (135/95 lb) [...]