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Sticking with five 7 minute AMRAPS for one more week. One minute rest in between stations. Let’s do it! Station 1 30/24 Cal row 20... Read More

Split Jerk 1/1/1/1/1 METCON “Reverse the Curse” 4 Rounds 250 Meter Row 3 Shoulder to Overhead 155/105 6 Alt Front rack reverse Lunges 155/105 9... Read More

STRENGTH Sumo Deadlift 30X1 6-6-6-6 Heay and slow METCON “Kettle Chips” 50 Kettlebell Swings 53/35 40 Abmat Situps 30/25 Cal Assault 20 Box Jumps 10... Read More

Today we will be working on barbell cycling during strength. We should start light and touch and go these reps building to a heavy set... Read More

Great turnout and vibe Saturday. Good efforts and reps all around! Nice job everyone! We have the old school Golden Six for SHRED Sunday. Squat,... Read More

STRENGTH Strict Press 5/5/3/2/1 METCON “Minutes of Fame” AMRAP 15 15 Wall Balls 20/14 15 SDHP 95/65 15 Box Jumps 24/20 RX Plus: 115/80, 30/24... Read More

BLAZE Thursday! Okay guys, it’s a touch different today. We will all be starting on station ZERO. The coach will run the clock for 4... Read More

STRENGTH Clean Complex 1 Power Clean plus 1 Hang Clean 5 X 1 + 1 (Increasing weight) METCON 12 Minute AMRAP 35 Double Unders 12... Read More

For the Metcon we have something a little different. As in one of the Open workouts, you can choose how to partition these reps. Get... Read More