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How was your weekend?? We’re having some great Summer weather. Hope you’re all out doing some fun things with friends and family. Let’s start the... Read More

DING DONG OPEN/PERFORMANCE For Time… 1000M Row or 800 meter run 30 Alt DB Snatch (50/30) 500 meter row or 400M Run 20 Alt DB... Read More

METCON OPEN “PONIES” For Time… the workout will start with 20 double unders or 40 single unders, then chip away at 50 front squats. Every... Read More

STRENGTH Press 5 x 5 warm up and then perform 5 sets of 5 reps of the same weight METCON “FROM SCRATCH” OPEN/PERFORMANCE 10 rds:... Read More

STRENGTH: Deadlift 5/5/5/5/5 METCON OPEN & PERFORMANCE “Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) FITNESS “Nose... Read More

STRENGTH: Back squats 2/2/2/2/2 OPEN – PERFORMANCE “Kelen Helly” For Time:  1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400... Read More

The heat and humidity has finally cooled off. It’s a good day for an endurance wod! Don’t forget your running sneakers. “GOOD DEAL” 10 Round... Read More