Warm-up: 200m Run then 3rds of: 4 Push-up to Inch Worm 5 Air Squat@33X1 6 OH Plate Step Up Strength: 3RM Tempo Front Squat @33X1 Workout of the Day 16-14-12-10 T2B 12-10-8-6 Box Jump Rx 24/20 Rx+ 30/24 8-6-4-2 Clean (power or full) Rx 155/105 Rx+ 185/135Read More

Warm-up: 200m Run then 3rds of: 8 OH Banded Lunge Glute Activation 5 ¼ Front Squat (45/35) 5 BTN Strict Press Strength: 5RM Back Squat Workout of the Day 3rds 400m Run 20 Hang Power Clean (95/65) 20 Push Press *Courtesy of CF Linchpin 5/13/17Read More

Mobility: Thoracic Spine Skill: Ring or Handstand Inversions Workout of the Day Option 1- Skills 3-4rds Not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB Bicep Curl 10 DB Bench Press Option 2- 2 person team. Split reps/meters evenly. 500m Row 8 Rope...Read More

Warm-up: 200m Run then 3rds of: 2 Wall Walk 10 Bird Dog Strength: 1a) Deadlift 8×60, 6×70, 4×75, 2×80 1b) L-seated DB Press 4 x 8-10 reps Workout of the Day 100 DU 75 Russian KBS 50 Single Arm OH DB Walking Lunges 25 HSPU Rx+ Strict HSPU Rx 53/35 Rx + 70/53 Rx 25/15...Read More

Group Warm-up & Pull-up Practice Gymnastics: 1 set ME UB Pull-ups Workout of the Day EMOM x 25 1) Bike 12/10 2) MU or BMU x 3-6 3) Row 15/12 4) Box Jump Overs x 10 5) T2B x 12Read More

Warm-up: 200m Run then 3rds of: 4 Push-up to Inch Worm 5 Air Squat@33X1 6 OH BB Lunges Strength: 2RM Tempo Front Squat @33X1 Workout of the Day 100 Burpee w/ EMOM 3 Cleans Rx 125/85 Rx+ 155/105Read More

“Helen” 3rds 400m Run 21 KBS (53/35) 12 Pull-ups Finish: 3rds Bulgarian Split Squat x 6 @2111 (rest 30sec between legs) Single Arm KB Row x 6 @2111 Hollow Hold x 30-45secRead More

Mobility: Barbell Quad & Calf Smashing Midline/Stability: 3 sets 4 TGU (each) 10 Single Leg RDL (each) 6 Strict T2B @2111 or Candlestick @2111 Workout of the Day Options Option 1- 2 person team 3000m Row 4x 1min Plank Hold (2 each) 40 Reverse Burpee 40 Parallette Pass Thru Option 2- Stroke Rate Row 20min...Read More

Group Warm-up “Kelly” 5rds 400m Run 30 Box Jump 30 Wall Ball Finish: 3 sets 30 seconds each Banded Quad/Hip Flexor Stretch Box Shoulder StretchRead More

Warm-up: 200m Run then 3rds of: 10 Reverse OH Lunges (45/35) 10 Bird Dog Strength: 1a) Deadlift 5-4-3-2 1b) Bench Press 5-4-3-2 Workout of the Day EMOM x 12 1) Burpee to 6” target x 8 2) 8 Ball Slam + 8 Sit-up 3) DU x 30-40 4) HS Hold or Plank Hold x 45secRead More