The workout of the day for Friday, April 19th is from CrossFit Mayhem: 3 Rounds Run 800m 24 Muscle-ups 50 Wall ball Partners run together, then complete the total reps together (one working at a time) then 8' AMRAP Front Squat (185/115) Toes to Bar 1,1… 2,2… 3,3… keep going up one rep each round. Partners working at the same time, one on T2B, one on FS. then 30 Shoulder to Overhead (135/95) 20 Walking KB Lunges (holding KBs inside shoulders in front rack position – 53/35) 15 HSPU 10 Box Jumps (48/30) 10 Box Jumps 15 HSPU 20 Walking KB Lunges 30 Shoulder to Overhead One...


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The workout for Monday, March 18th is Strength: Power snatch 5x5 touch-n-go Workout of the Day: 2' AMRAP KB Snatch (24/16) 3 Rounds 15 Goblet squat (24/16) 10 T2B 200m Run


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The workout for Tuesday, February 26th is Strength: Push Press find heavy 3RM Workout of the Day: 9' AMRAP 30 D.U. 15 T2B


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The workout for Tuesday, February 19th is Strength: Front Squat 1x5 @50%, 1x5 @65%, 1x3 @75% 7' EMOM Pause front squats x2 (3' hold) Workout of the Day: 8' AMRAP 8 Jerks (155/115) 10 T2B 40 D.U.


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The Workout of the Day for Friday January 4th is: 4 Rounds 5 Push Press (95/65) 7 Toes-to-Bar 400m Run


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The Workout of the Day for Thursday December 27th is 12 Days of Christmas 1 Clean & jerk 2 Muscle Up 3 Box jump 4 Hang snatch 5 Bar facing burpee 6 Push press 7 Alternating pistol 8 Toes-to-bar 9 Wall ball shot 10 Pull up 11 Hand-stand push up 12 Front squats


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3 rounds 8 KB swings (32#/24) 12 Toes-2-bar 16 BB front rack split squats (115#/75)


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The Workout of the Day for Friday November 30th is 4 Rounds of 15 Power Cleans 115#/75# 20 Split Jumps 10 Toes to Bar 5 Strict Chin ups


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The Workout of the Day for Wednesday November 7th is 3 Rounds o f 500 Meter Row 15 Push Press 95#/75# 15 Toes to Bar


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The Workout of the Day for Wednesday October 24th is 4 Rounds of 25 Wallballs 15 Toes to Bar 5 Deadlifts @ 70% IRM  


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