1. Monday March 29th, 2021

    HAPPY MONDAY!!! AMRAP 20: 15 Double Dumbbell Bench Press (50’s/35’s) 30 Russian Kettlebell Swings (70/53) 45 Double Unders OR 90 Singles…Read More

  2. Friday March 26th, 2021

    1000 AIR SQUAT WOD 45 MIN STRICT CAP ATHLETE MUST SQUAT BELOW PARALLEL AND RISE TO A STANDING POSITION IN ORDER FOR THE SQUAT TO COUNT. OR: "OPEN 21.3" For Time 15 Front Squats (65/45 lb) 30 Hanging Knee Raises 15 Thrusters (65/45 lb) Rest 1 minute 15 Front Squats (65/45 lb) 30 Pull-Ups 15 Thrusters…Read More

  3. Thursday March 25th, 2021

    THURSDAY GOAT DAY! MINUTE ONE: GOAT ONE MINUTE TWO: GOAT TWO FIT CAMP: Diane 21-15-9 reps of: Deadlifts Handstand push-ups Then, 21-15-9 reps of: Deadlifts Hand Release Pushups increase load on second set of numbers…Read More

  4. Tuesday May 22nd, 2021

    1. FRONT SQUAT FROM THE RACK-3-3-3-3-2-2-1-1- 2. BACK SQUAT FROM THE RACK-3-3-2-2-1-1- 3. "ROUND AND ROUND" 3 ROUNDS 600M RUN 25 PUSHUPS 50 AIR SQUATS FIT CAMP: 600M RUN 25 LEFT ARM KB THRUSTERS 400M RUN 25 RIGHT ARM KB THRUSTERS 600M RUN 30 RING ROWS 50 AIR SQUATS…Read More

  5. Monday March 22nd, 2021

    "DIVIDE & CONQUER" Push Jerk 5-4-3-2-1 “Divide & Conquer AMRAP 15: 30 Dubs 15 Push Jerks (135/95) 30 Dubs 15 Toes to Bar [FITNESS] AMRAP 15: 45 Single Unders 15 Push Jerks (95/65) 45 Single Unders 15 Toes to Bar or AMRAP 15 15 KB SWINGS 20 AIR SQUATS 30 CALORIE ROW…Read More

  6. Friday March 19th, 2021

    21.2 For Time 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs (24/20 in) 50 Dumbbell Sn…Read More

  7. Thursday March 18th, 2021

    "GOAT DAY" On the Minute x 20: Minute 1: Movement 1 Minute 2: Movement 2 FIT CAMP: AMRAP 20: 20 Sit-Ups (any which way) 12 Ring Rows 10 KB SDLHP 7 Burpees…Read More

  8. Wednesday March 17th, 2021

    10 Rounds [30 Minute Cap]: 3 Squat Cleans 15 Hand Release Push-ups 30 Double Unders *Enter Weight Used For Each Round* FIT CAMP: Tabata: :40 sec on :20 sec off for 4 rounds per movement Rope Shakes Sandbag Squats DB Carry DB PP…Read More

  9. Tuesday March 16th, 2021

    3 Rounds 10 Hang Power Cleans 75/120# 21 Pushups 200m Run into: 3 Rounds 10 Bent Over Rows 75/120# 12 Lateral Bar Hops 200m Run into: 3 Rounds 10 Front Squats 12 Spider Man Pushups 200m Run FIT CAMP: 3 ROUNDS 15 KB SWINGS 16/24 KG 12 BOX STEP-UPS/JUMPS 200M RUN INTO: 3 ROUNDS 15 KB SDLHP 24/32 KG 21…Read More

  10. Monday March 14th, 2021

    "FRESH POW" 10-9-8-7-6-5-4-3-2-1: Box Jumps (30″/24″) Strict Pull-ups or Ring Rows holding at the top for 3 second count Power Snatch (athlete chooses load each round) *Enter Power Snatch Weight For Each Round* load can increase or stay static (for development not time) FIT CAMP: 5 Rounds: 9 Sin…Read More

  11. Friday March 12th, 2021

    HAPPY BIRTHDAY LEAL!!!! 3/12/92 GROUPS OF 2 TO 3 6 ROUNDS FOR PAIRS AND 9 ROUNDS FOR GROUPS OF 3 12 DUAL KB RUSSIAN SWINGS 12 DUAL KB DL 12 DUAL KB Sumo Deadlift High Pulls 6 LEFT ARM KB SQUAT 6 RIGHT ARM KB SQAUT ONE ATHLETE WILL COMPLETE A ROUND WHILE THE OTHER ATHLETE HOLDS A PLANK, SQUAT HOLD, O…Read More