1. Friday July 16th, 2021

    400m run 21 DL 155/185# 600m run 15 DL 165/205# 400m run 9 DL 175/2253 immediately find a MAX ONE REP DL Fit Camp: 30-20-10 Overhead Medicine Ball Sit-ups (14/10) Empty Barbell Good Mornings (45/35) Directly into: 30-20-10 KB DL :60 Plank Holds…Read More

  2. Thursday July 15th, 2021

    On the 4:00 x 5 Rounds: 21/15 Cal Row 9 Strict Pull-ups 9 Thrusters (115/85) Fit Camp: 5 RFT 10 LATERALS RAISES 15 HAMMER CURLS 20 TRICEP KICKBACKS IMMEDIATELY INTO: 3 ROUNDS 25 AB-MAT SIT-UPS 25 SUPERMANS 50 QUICK JUMPING JACKS…Read More

  3. Wednesday July 14th, 2021

    Crossfit: Clean and jerk 3-3-3-3-3 reps Fit Camp: 4 rounds for time of: Lunge 100 meters Run 300 meters Wear a 14/20-lb. weight vest.…Read More

  4. Tuesday July 13th, 2021

    "BEACH BALL" AMRAP 20: 40 Wallballs 14/20lbs 30/24 Calorie Row 20 Toes to Bar 10 Alternating Dumbbell Power Snatches 35/55# Fit Camp: 5 rounds for time of: Swim 100 yards 30 push-ups or: 5 RFT 10 Box Jumps 12 Push Jerks 20 Tabata Squats buy-out is: 3 ROUNDS 10 WALL BALLS :45 SEC PLANK HOLD…Read More

  5. Monday July 12th, 2021

    "PRESS PAUSE" For Time: 3 Rounds of “Cindy” 12 Clusters (95/65) 3 Rounds of “Cindy” 9 Clusters (95/65) 3 Rounds of “Cindy” 6 Clusters (95/65) Rest 2 Minutes 1 Mile Run Fit Camp: 45 kettlebell swings 400-m run 35 kettlebell swings 800-m run 25 kettlebell swings 1,200-m run 15 kettlebell s…Read More

  6. Friday July 8th, 2021

    Part 1 DEADLIFT FOR LOAD: Set #1: 9 reps Set #2: 7 reps Set #3: 5 reps Set #4: 3 reps Set #5: 5 reps Set #6: 7 reps Set #7: 9 reps Part 2 75 Ring Rows (Feet elevated) Fit Camp: amrap 14 10 Lateral Raises 10 Front Squats 10 Kickbacks immediately into: 3 Rounds 400m Run :60 sec plank (cumulative)…Read More

  7. Thursday July 8th, 2021

    "OVER THE EDGE" Part 1 Every :90 for 4 sets: 1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom Part 2 5 Rounds For Time: 15 Overhead Squats (95/65) 9 Strict Pull-Ups 9 Burpee Box Jumps (24″/20′) Fit Camp: 5 RFT 10 DL 12 SDLHP 15 BURPEES…Read More

  8. July 7th, 2021

    "ALTER EGO" Every 3 Minutes x 10 Rounds: [On the 0:00]: 500/450 Meter Row [On the 3:00]:400 Meter Run [On the 6:00]: 500/450 Meter Row [On the 9:00]: 400 Meter Run [On the 12:00]: 500/450 Meter Row [On the 15:00]: 400 Meter Run [On the 18:00]: 500/450 Meter Row [On the 21:00]: 400 Meter Run [On the …Read More

  9. July 6th, 2021

    Part 1 Every :90 for 5 sets: 2 Clean Pulls + 1 Squat Clean 135/80# Part 2 10 Rounds For Time: 5 Squat Cleans 135/80# 21/15 Calorie Row FIT CAMP: 5 RFT 10 PP 20/35# 15 BENT OVER DB ROWS 20/35# 20 TRICEP PUSHUPS…Read More

  10. Monday July 5th, 2021

    GOOD-BYE CONROY WOD! Strength Romanian Deadlift On the 2:00 x 5 (5 Rounds): 5 Tempo Romanian Deadlifts Tempo Romanian Deadlifts: 4s Negative, 1s Pause in bottom. Regular stand. WOD "Run DMC" (PAIR UP) 8 Rounds: 200 Meter Run 10 Chest to Bar Pull-ups 200 Meter Run 16 Dumbbell Snatches 35/55# WHILE PA…Read More

  11. Friday July 1st, 2021

    "NICO-TINE" Part 1 On an 8:00 Clock, every 1:30: 2 Weighted Pull-Ups (5 sets) Part 2 AMRAP 20: 21 Box Jumps (24″/20″) FIT CAMP: "NANCY" 5 RFT 400M RUN 15 OH SQUATS 65/95#…Read More

  12. Thursday July 1st, 2021

    3 Rounds: 50 Backpack Back Squats 20 Backpack Sit Ups 10 Backpack Push Ups Bring a Backpack and let's filler up! 7 RFT 5 InchWorm 10 DB DL 20/35# 15 KB SWINGS 16/24 KG BUY OUT IS 600M RUN…Read More