- WORKOUT OF THE DAY - AMRAP 33 minutes: (Teams of 3) 18 Wall Ball (14/20) 18 Russian Kettlebell Swings (53/70) 18 Box Jumps (20”/24” 18 Burpees To Plate (25/45) *One team member must always [...]

- STRENGTH - Strength Z-Press 5 x 6 @ RPE 7 or 73% *Perform 3 Wall Walks after each set. - WORKOUT OF THE DAY - For Time: A) 0:00-11:00: 1 Mile Run 30 Power [...]

- STRENGTH - Power Clean + Clean + FS @ building 6 sets *Goal is RPE 6.5/8 or 65-80% *Rest 1:30 in between sets. - WORKOUT OF THE DAY - “DT” 5 Rounds For Time: [...]

- STRENGTH - DB Bench Press 5-5-4-4-3 @ building *Perform 5 Strict Pull-ups after each set. *RPE 8/10. - WORKOUT OF THE DAY - For Time: 45 DB Front Squats 20/15 Cal Echo Bike 30 [...]

- GYMNASTICS PULLING & MIDLINE - EMOM x 10: 1. 8-12 T2B 2. 9-12 GHDs *Rest 1:30 in between sets. *Pick a rep scheme you can do UB each set. *Scale to Knee Raises if [...]

- STRENGTH - Back Squats 5-5-3-1-1 @ building *Perform 10 KB Lateral Step-Overs after each set. *5s @ same moderate weight. *3 @ moderately heavy weight. *1s @ RPE 8 or 85% - WORKOUT OF [...]

BOX WILL BE CLOSED JOIN US AT 9:30am AT VIRGINIA KEY TRAILS BOOK VIA LINK IN PUSH PRESS OR JUST COME BY! EVENT IS FREE FOR FRIENDS AND FAMILY. We will have breakfast wraps and [...]

- STRENGTH - Z-Press 5 x 8 @ RPE 6 or 65% *Perform 10 DB Bent Over Rows (5 per arm) after each set. *DBs heavier than last week. - WORKOUT OF THE DAY - [...]

- STRENGTH - 6 sets: Clean Lift Off + Clean Pull + Clean @ building *Goal is RPE 5.5/7.5 or 55-75% *Rest 1:30 in between sets. - WORKOUT OF THE DAY - 3 Rounds For [...]

- STRENGTH - DB Bench Press 10-8-6-8-10 @ building *Perform 15 Banded Tricep Extensions after each set. *RPE 8/10. - WORKOUT OF THE DAY - For Time: 21 DB Devil Press 400 Meter Run 15 [...]