The FINISHER!!!! This one is TOUGH. We are chalking up and claiming the weekend with this one. 24 Min. EMOM: 1: 8 Wall Balls (20/14) 2: 10 Burpees 3: 200/150m Row


The open is only 9 days away! If you are partaking make sure to sign up! Today’s workout is a practice run at what an Open WOD might look like. By the way Happy Valentine’s Day!!! 1-2-3-4-5-6-7-8-9-10: Alt. DB. Snatches (50/35) DB. Over Burpees


HUMP DAY!!!! Time to get in some core work in. For Time: 50 V-Ups 100ft. SA. Front Rack KB. Carry (70/53) 40 V-Ups 100ft. SA. Front Rack KB. Carry (70/53) 30 V-Ups 100ft. SA. Front Rack KB. Carry (70/53) 20 V-Ups 100ft. SA. Front Rack KB. Carry (70/53)


Today we are getting after a TON of cardio. Bring your running shoes. We are running a good bit. For Time: 100/80 Cal. Row 300m Run 80/60 Cal. Row 300m Run 60/40 Cal. Row 300m Run 40/20 Cal. Row 300m Run


Time to get after a nice sprint WOD!! 5 Rounds: 50 DU’s 2 Wall Walks 10 American Style KBS (70/53)


We are finishing this week up with some tough partner work! “WOWZER!!!” Buy-In: 2K Row 2 Rounds: 200 DU’s 100 Pull-Ups 100 Mt. Climbers 100 Sit-Ups


Today is some more sprint work, since the sun is out we are getting outside too. No rain= more vitamin D. 12 Min. E3MOM [4 RDS]: 300m Run 10 Wall Balls (20/14) 10 Push-Ups


HUMP DAY!!! Time to get in on some cardio. We will be performing each station for one minute at a time and then switching. 30 Min. EMOM: 1: 200m Run 2: 12 No Push-Up Burpees 3: 50 DU’s 4: 30 Russian Twists (20/10) 5: 1 Min. Rest


This one has no time cap. It is just an all out sprint. If you have sensitive skin I recommend you bring wrist wraps or sweat bands to protect you from any bruising. For Time: 20 Cal. Row 10 KB. Power Cleans (62’s/35’s) 15 Cal. Row 8 KB. Power Cleans (62’s/35’s) 10 Cal. Row 6…

Read More →


The Super Bowl might have been a stinker, but this workout sure isn’t! Come in and cure the Super Bowl blues with this spicy one! For Time: 15 Bar MU’s 20 Dual DB. Snatches (50’s/35’s) 25 HSPU 30 Front Squats (135/95) 35 Burpee Box Jumps (24″/20″)

Back to Top