Sunday 10/7/18 EMOM 12 min: Min 1-3 4 Touch and go power cleans Min 4-6 3 Touch and go power cleans Min 7-9 2 Touch... Read More

Saturday 10/6/18 “RJ” 5 rounds for time: Run 800m 5 Rope climbs 50 Push-ups General fitness 5 rounds Run 800m 20 knees to chest 50... Read More

  Friday 10/5/18 In teams of 2: 300/240 Calories *Switch every 30/20 calories **During your rest break complete 10 burpee box jump overs + 10... Read More

Wednesday 10/3/18 Complete 7 rounds of the following: 1 Turkish getup + 5 Windmills L 1 Turkish getup + 5 Windmills R 15 Situps (GHD,... Read More

Hands close and under the ball, squat all the way down every time and wallballs will be easy Monday 10/1/18 Thruster 5×5 *Increase over each... Read More

Its been a while Sunday 9/30/18 Snatch warmup + Hang power snatch 5×2 *Let technique dictate load + AMRAP 15 min: 10 Single arm DB... Read More

Happy birthday JJ! Saturday 9/29/18 “Abate” For time: Run 1 mile 21 Clean and jerks (155/105) Run 800m 21 Clean and jerks (155/105) Run 1... Read More

Friday 9/28/18 In teams of 2: 150/100 Calories 150 Thrusters (95/65) @20 min: 150 Ground to overhead (95/65) *every min one the min 4 synchro... Read More