STRENGTH: 15 minutes to establish 2RM Push Jerk MetCon: 18 Minutes Even Minute: 18 Box Jumps (24/20) Odd Minute: 9 Burpees (Scale to 16/8; 14/7 as needed but attempt to hold same rep scheme for all 18 minutes). Please stretch well and only rebound if you are proficient with this movement 🙂Read More

MetCon: 24 Min AMRAP 400 m run 30 WB (20/14) 20 Pull UpsRead More

STRENGTH: Front Squat (15 minutes) 3×10 @ 60 % MetCon: 5RFT 9 HPC (115/75) 6 STO (115/75) 1 OH waiters walk (45/25) *waiters walk to be performed with two hands on bumper locked out overhead. Walk to stop sign and back at end of drive way.Read More

Partner MetCon: For Time Buy In: 200 DU/400 SU 100 box Jump Overs 100 thrusters (95/65) 100 ab mat med ball sit ups (20/14) Cash Out: 200 DU/400 SU *split reps as needed. One partner works at time. Low plank must be held by partner for reps to count. Low plank does not need to...Read More

STRENGTH: (18 minutes) Clean Complex 1 power clean + 1 front squat + 1 split jerk 1-1-1-1-1-1-1 MetCon: 15 min AMRAP 15 Snatch (75/55) 300 m runRead More

STRENGTH: (20 minutes) Back Squat 7-5-3-3-1-1-1 MetCon: For Time 500 m Row 75 WB (20/14) 50 T2B/K2E/knee raisesRead More

STRENGTH: (17 minutes) Push Press 7-5-3-3-2 MetCon: 4RFT 40 DU/100 SU 20 KBS (53/35)Read More

MetCon: 12 min AMRAP 7 DL (225/155) 7 over the bar Burpee SKill @ min 15 ME HS holdRead More

Memorial Day “Murph” 9 AM only For Time 1 mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 mile RunRead More

MetCon: Partner “Filthy Fifty” 50 box jumps (24/20) 50 jumping pull ups 50 KBS (35/18) 50 Walking Lunge 50 k2e 50 push press (45/33) 50 back extensions (45/33) 50 WBS (20/14) 50 Burpees 50 DU/150 SURead More