Thursday 5/10/18 5 rounds not for time: 10 Bench 7/4 Strict pullups 20 Situps + 1 min max reps bench press w/empty bar + AMRAP... Read More

Wednesday 5/9/18 5x400m Run Rest 1 min between rounds + 10 rounds for time: 10 Wallballs (20/14) 10 Box jump overs (24/20) General fitness 5x400m... Read More

Tuesday 5/8/18 EMOM 20 min: 1 min: Max calories 1 min: 2 Hang squat cleans *Climb in weight each round + AMRAP 8 min: 3-6-9-12-18... Read More

Happy birthday to coach CJ! Hes can do more muscle ups than everybody! Monday 5/7/18 Strict press 3×10 *1 min weighted plank hold in between... Read More

One of the all time greats Sunday 5/6/8 Snatch warm up + EMOM 10 Power snatch+Hang power snatch + 10 rounds for time 2 Hang... Read More

Saturday 5/5/18 “Small” 3 rounds for time: Row 1000m 50 Burpees 50 Box jumps (24/20) Run 800m General fitness AMRAP 25 min: Run 800m 50... Read More

Friday 5/4/18 In teams of 2: For time: Run 400m (together) 50 Synchronized wallballs Run 400m (together) 50 Synchronized toes to bar Run 400m (together)... Read More

Happy belated birthday Shachi! This one’s for you! Thursday 5/3/18 Alternating tabata Single leg deadlift L Single leg deadlift R + Establish a 3RM deadlift... Read More

Wednesday 5/2/18 Establish a max deficit HSPU then EMOM 10 min: 30 seconds max reps strict handstand pushups + Every 4 min for 20 min:... Read More

Tuesday 5/1/18 6 min: 30 Sec Double unders 30 Sec Goblet squat paleo chair + Front squat 3@70 3@80 3@85 3@90% + EMOM 12 min:... Read More