Workout Of The Day

THIRSTY THURSDAY!! HAVE A PARTNER COUNT YOU! "Jackie" For Time 1,000m Row 50 Thrusters (25%) 30 Pull-ups FIT CAMP: 5 RFT 10 KB DL 32KG ALL 5 TIRE FLIPS 10 BROAD JUMPS FIT & 50! 4 ROUNDS 15 DL 105# 8 BAR OVER BURPEES (SORRY) ;) 16 PUSHUPS REST 1 MINUTE 6 ROUNDS 10 BICEP CURLS HAMMER STYLE 20 LBS …Read More

WEIGHTLIFTING WEDNESDAY IS HERE!!! 1. DL 70% 3/2 80% 3/2 90% 2/5 100% 1/2 2. FRONT SQUATS 70% 3/3 75% 3/1 80% 2/2 90% 1/6 3. COACHE'S CHOICE :) FIT CAMP: 60 LATERAL JUMPS OVER THE KB 50 THRUSTERS 35/45 400m RUN 30 PULLUPS 8 Rope Climbs FROM THE GROUND FIT & 50! 20 MIN AMRAP 10 KB DL 32 KG 15 DB …Read More

GREAT JOB YESTERDAY GUYS! TWO FER TUESDAY BABY! JT DOUBLED 21-15-9-21-15-9 HSPU Ring Dips Pushups REST 1 MINUTE 6 RFT 3 POWER CLEAN + 3 JERKS 115/165# FIT CAMP: 6 RFT 6 HSPU FROM THE BOX 8 DIPS PVC PIPE :60 PLANK HOLDS 15 KB SWINGS 16/24 KG FIT & 50! 4 ROUNDS 10 DIPS PVC PIPE OR BOX 12 DB SNATCH…Read More

HAPPY VETERAN'S DAY! THANK YOU FOR YOUR SERVICE! TODAY WE WILL HAVE A 5AM, 6AM, 9AM, AND 5PM ONLY! 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 14/20-lb. ball to 10 ft. Time cap: 20 min. Masters 55+ ♀chest-to-bar pull-ups, 10-lb. ball to 9 ft. ♂chest-to-bar …Read More

FREAKY FRIDAY 15 MIN AMRAP HANG SNATCH + 2 OH SQUATS + 3 BEHIND THE NECK THRUSTERS 65/95# 8 BOX STEP OVERS 35/55# 1 ROPE CLIMB OR 3 FROM THE GROUND FIT CAMP: "HELEN" 3 RFT 400M RUN 21 KB SWINGS 16/24 KG 12 PULLUPS FIT & 50! "HELEN WITH A TWIST: 3 ROUNDS 400M RUN 21 KB SWINGS 12 JUMPING PULLUPS 1…Read More

"TWELVES" 20 MIN AMRAP 12 DB SNATCH 35/55# 12 STEPS WALKING LUNGE WITH DB'S 12 DEVIL PRESS 15/25# 200M RUN FIT CAMP: 12 MIN AMRAP 15 THRUSTERS 20/35# :60 SEC PLANK HOLD 20 BACKEXTENSIONS OR SUPERMANS REST 1 MINUTE 6 MINUTE AMRAP 10 DB FRONT SQUATS 20/35# 10 DB PP 20/35# 5 BURPEES FIT & 50! 3 ROU…Read More

WEIGHTLIFTING WEDNESDAY IS HERE! 1. DEADLIFT-5-5-3-3-2-2-1-1- 2. BEHIND THE NECK PRESS-3-3-3-2-2-1-1- 3. YOKE-WORK TOWARDS A MAX 20M CARRY X3 BUY-OUT: 3X 20 GHDSU 25 BACKEXTENSIONS 10 STRICT TTB :30 SEC SIDE PLANK :30 SEC SIDE PLANK FIT CAMP: 20 MIN AMRAP 12 DB SNATCH 25/55# 15 AB-MAT SIT-UPS 20 HIN…Read More

Two fer Tuesday! Partner Up 100 Back Squats 95/135 80 Pull-ups 60 SDLHP 95/135 40 Burpees 100 Front Squats 65/95 80 Pull-ups 60 SDLHP 65/95 40 Burpees 100 OHS 55/75 80 Pull-ups 60 SDLHP 55/75 40 Burpees FIT CAMP: 100 AIR SQUATS 40 JUMPING PULLPS 30 SDLHP KB 24KG ALL 20 BURPEES 50 GOBLET SQUATS 16 KG…Read More

The workout for the 20.4 is as follows: For Time (20 Minute Time Cap) 30 Box Jumps 15 Clean and Jerks (65/95lb) 30 Box Jumps 15 Clean and Jerks (85/135lb) 30 Box Jumps 10 Clean and Jerks (115/185lb) 30 Single Leg Squats 10 Clean and Jerks (145/225lb) 30 Single Leg Squats 5 Clean and Jerks 175/275lb)…Read More

WOD EMOM x 6 10 Box Jump Overs 10 DB Snatch 35/55 REST 1 min EMOM x 6 12 Box Jumps 12 DB Lunges 35/55 REST 1 min EMOM X6 5 POWER SNATCH 65/95# 5 OH SQUATS 65/95# FIT CAMP: 3 RFT 15 DIPS 20 PUSHUPS 30 WEIGHTED SIT-UPS 40 SUPERMANS FARMER'S CARRY 50M REST 1 MINUTE 1 MILE RUN FIT & 50! 3 ROUNDS 15 …Read More

HAPPY HALLOWEEN! ONLY 5PM THIS EVENING! WORKOUT 20.3 WORKOUT VARIATIONS For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. hands…Read More

HALLOWEEN WE WILL BE HAVING A 5PM ONLY IN THE EVENING. NO 6PM OR 7PM! 1. SQUAT CLEAN-63% 3/2 73% 3/2 80% 2/3 90% 1/3 95% 1/2 2. STRICT PRESS FROM THE RACKS: 5X5 3/2 1/2 3. STRICT PULLUPS 30 KIPPING PULLUPS 30 FIT CAMP: 20 MIN AMRAP 10 KB SNATCH 16 KG 15 PUSHUPS 30 STEPS WALKING LUNGES 250 ROWE SPRIN…Read More