Choose One or TwoWorkout A5 Rounds25 Unbroken Double Unders5 Muscle-Ups (W 3)Post total time.Workout B1 Mile Run21-15-9DB Hang Squat Cleans 35#/25#BurpeesPost total time.Workout C4 RoundsAMRAP [...]

Snatch - Heavy SingleThen:10-9-8-7-6-5-4-3-2-1Pause Front Squats 95#/63#1-2-3-4-5-6-7-8-9-10Chest to Bar Pull-UpsPost snatch load and total time.Coaching Tips: Scale load and movement to match your current fitness [...]

"HAMBURGUESA" 5 Pull-Ups10 Push-Ups 20 Squats 200M Run 21 KB Swings 53#/35# 12 Pull-Ups 400M Run 75 Wall Ball 20#/16# 400M Run 12 Pull-Ups 21 [...]

Happy 50th Birthday Paul Flores!On the minute for 10 minutes:5 Deadlifts 175#/135#5 BurpeesThen:5 Rounds250m Row50 Double UndersThen:5 minutesMax KB Snatches 53#/35#Post Rx or not, total [...]

9am Class5 Rounds10 Overhead Squats 95#/63#10 Ring Dips10 Push-Ups30 Sit-UpsPost total time.10am ClassTabata these couplets:KB Swings 53#/35# - Push-UpsSquat Jumps - Sit-UpsKB SDLHP -  Goblet [...]

75 Thrusters 95#/63#Penalty: 10 Burpees, 400m Run.Post total time and total burpees.Coaching Tips:  Scale load and movement to match  your current fitness level.  Try to [...]

Happy Birthday Sonya and Briley! Back Squat 5 X 3 @ 85-95% 1RM Back Squat Max Reps at 60% of weight used for above. Then: [...]

50 Wall Ball 20#/16#25 Overhead Squats 75#/53#25 Pull-Ups50 Windshield Wipers 75#/53#800m Run50 Box Jumps 24"/20"25 SDLHP 75#/53#25 Push-Ups50 Wall Ball 20#/16#Post total time.Coaching Tips:  Scale [...]

Happy Birthday to Everyone's Favorite Captain! "Ed" 4 Rounds 6 Deadlift 275#/195# 6 Box Jumps 30"/24" 6 Wtd. Pull-Ups 35#/25# 46 Unbroken Double Unders Post [...]

Press 5 X 3 @ 85-90% 1 RMThen:3 Rounds200m Sprint21 KB Swings 53#/35#15 Goblet Squats9 Depth Push-Ups (2 - 45#/25# plates)Post press load and total [...]