1. Thursday November 14th, 2019

    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

  2. Wednesday November 13th, 2019

    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

  3. Tuesday November 12th, 2019

    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

  4. Monday November 11th, 2019

    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

  5. Friday November 7th, 2019

    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

  6. Thursday November 7th, 2019

    "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

  7. Wednesday November 6th, 2019

    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

  8. Tuesday November 11th, 2019

    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

  9. Tuesday November 4th, 2019

    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

  10. November 1st, 2019

    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

  11. Thursday October 31st, 2019

    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

  12. Wednesday October 30th, 2019

    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