Barbell Warm-up Every 90sec x 10 sets Sets 1-4 High Hang Snatch + Hang Snatch Sets 5-8 Hang Snatch x 2 Sets 9-10 Hang Snatch x 1 Workout of the Day 2 person team. One person working at a time. Spilt reps evenly 60 Cal Row 80 Russian KBS (53/35) 100 Double-unders 80 Russian KBS […]Read More

Today we will honor Navy Lieutenant Michael Murphy and U.S. Army Specialist Scott Morrison. You have the option of completing either workout. You can choose to do the whole thing, half, or as a team. Please be very aware that both of these workouts are long and have a high volume of reps. Prepare yourself […]Read More

Warm-up: 200m Run then 3rds of: 10 Single Leg Banded Lunge 6 1 ¼ Goblet Squat w/ KB Strength: 1RM Back Squat Workout of the Day CFWP Baseline Workout 500m Row 40 Air Squat 30 Sit-up 20 Push-up 10 Pull-upRead More

Mobility: Wrists and Forearms Skill: Handstands Getting inverted, holds and walking. Workout of the Day 2 person team. Spilt meters and reps evenly. 2000m Row 20 Hand Release Push-ups with partner in plank position 40 Partner Leg Throw Downs 20 Strict Chin-ups 40ft Partner Wheelbarrow Walk (each) 20 Strict Chin-ups 40 Partner Leg Throw Downs […]Read More

Barbell Warm-up Strength: 2 sets 3 Front Squat + Jerk 3 sets 2 Front Squat + Jerk From the rack. Build in weight over the 5 sets. Workout of the Day EMOM x 16 1) 6 Burpee Box Jump Overs (24/20) 2) 8 Air Squat + 6 Ring Dip or 6 Air Squat + 2 […]Read More

Warm-up: 200m Run then 3rds of: 10 Single Leg RDL 8 Sumo Deadlift w/ KB 8 Bird Dog Strength: 1RM Deadlift Workout of the Day Annie 50-40-30-20-10 Double-unders Sit-upsRead More

Warm-up: 200m Run then 3rds of: 6 Push-up to Spiderman 6 Ring Row 30sec Hollow Hold Strength: 1RM Shoulder Press Workout of the Day 3min AMRAP 10 Overhead Squat 10 Pull-up Rest 2min 3min AMRAP 10 Front Squat 10 Pull-up Rest 2min 3min AMRAP 10 Cluster 10 Pull-up Rx 115/75 Rx+ 135/95Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge 20 Lateral Banded Monster Walks 5 1 ¼ Front Squat Strength: Back Squat 3×2 @90-95% Then 1 set of 8 at 75% Workout of the Day 25 Thrusters (75/55) 400m Run 20 Thrusters 300m Run 15 Thrusters 200m RunRead More

Mob: Shoulders Skill: Rope Climb Workout of the Day Option 1- 3 person team 2 people may work at a time. Split reps evenly. Complete in any order, any fashion. 150 Cal Row 150 Cal Bike 15 Rope Climb Option 2- Skills 3 Option 3- Stroke Rate RowRead More

Barbell Warm-up EMOM x 5 Power Snatch x 3 @60-65% EMOM x 5 Snatch x 2 @70-75% Every 90sec x 6 sets Snatch x 1 @80%+ Workout of the Day 13min AMRAP (Courtesy of Comp Train) 50 Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups Or 50 Dumbbell Snatches (25/15) 40 […]Read More