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EMOM X 10 MIN Odd min: 40 sec push jerk 95/65 Even min: 40 sec pull ups Rest 3 min EMOM x 14 Odd min:... Read More

METCON: OPEN & PERFORMANCE “Face Off” 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 21/15 Calorie Bike FITNESS “Face Off” 5 Rounds,... Read More

WE ARE DOING A SWEAT!!! WORKOUT TODAY. IF YOU’RE NOT RUNNING, YOU WILL BE ROWING INSTEAD. Get as far as possible in 35 minutes …... Read More

OPEN & PERFORMANCE 3 Position Power Snatch Build to a Moderate Complex high hang (pockets) +  hang (above knee) + floor 1 + 1 +... Read More

STRENGTH: Bent over row 5/5/5/5/5 METCON: OPEN/PERFORMANCE “Swing Set” AMRAP 15: 100 Meter Row, 2 Kettlebell Swings (53/35) 100 Meter Row, 4 Kettlebell Swings (53/35) 100 Meter... Read More

STRENGTH:  2 position clean 1 + 1 x 5 Floor to hang METCON “Black and Blue” OPEN/PERFORMANCE 5 Rounds: 10 Power Cleans (135/95) 10 Burpees... Read More

METCON: Work 50 sec and rest/transition 10 sec EMOM X 15 min MIN 1 max cal assault bike MIN 2 max ground to overhead 115/85... Read More

Dust off your running sneakers! OPEN/PERFORMANCE 18 min Amrap  6 power cleans 135#/95# 7 burpee pull ups 10 kb swings  53#/35# 200 meter run FITNESS... Read More

ANNOUNCEMENT: April is Autism awareness month. Joanne has asked me to support her cause. I’ll be collecting donations for the next month. Please show your... Read More

Let’s get a Sweat workout in today!! EMOM x 12 min Odd: 15/12 cal row Even: 10 wall balls  20/14 + 10 box jumps 24’/20’... Read More