1. 3 sets of: 400m Run 10 Box Jump Overs (24/20) 200m Run 20 Squats 100m Run 30 Kettle Bell Swings *Rest 3 min between rounds

Don’t forget that this Saturday is our Barbell & Buddies event!  Click here for details. 1. 3 Rounds for Quality Turkish Get up x 2 Ring Dips x 5-10 2. 4 Rounds of: 15 Toes to Bar 15 Hang Cleans 9115/75) 15 Push Press (115/75) 45 Double unders ... Continue Reading

1. 4 Sets of: Romanian Deadlift x 6-8 reps Supine Ring Row x 10-12 reps Side Plank x 30sec per side 2. EMOM for 15 minutes Min1- 10 Wall Ball Shots+ 8 Sit ups with Wall Ball Min2- 30 sec. max Calories on rower Min3- 6-8 Strict Pull ups

With a continuously running clock complete the following: 800m Run at the 7:00 Mark Team Prowler Push at the 14:00 Mark 3 Rounds of: 15 Kettlebell Swings 15 Sump Deadlift high pull 15 Push ups At the 21:00 Mark 800m Run At the 28:00 Mark Team Prowler Push ... Continue Reading

Have you checked out our Barbell and Buddies event?  Click here for the details on this amazing cause. WOD 1. Annie 50-40-30-20-10 Double unders Sit-ups 2. In Teams of 3 for Max Reps of Each: 100m Farmers Carry Burpee Box Jump Over Renegade Row *Athletes ... Continue Reading