June 30, 2021

“Karen with a twist”For time:150 Wall Balls, 20/14 lbsEvery time you break complete:5 Bench Press, 185/125 lbs Goal: Break no more than 10 times Visiting a classic benchmark but with a little change. The is a mentally challenging workout for many of us and takes some strategy. Tossing in the bench press can actually help […]

June 29, 2021

21-15-9Deadlift, 315/225 lbs Bike Calorie Goal: Sub 7 mins We did this workout a while ago and it’s a GREAT one to challenge yourself and a real burner. Loading on the barbell is definitely heavy but something you should be able to get all rounds done in no more than 3 sets with good position. […]

June 28, 2021

Starting our new cycle of programming with Hero Month! Due to this being only a 4-week cycle we won’t be doing any progressions as you saw in our last cycle with the squats. Our hero workouts are placed throughout the entire month and we have a total of 15 of them for you! We are […]

June 26, 2021

8am-10am: Open Gym10am: Group WOD Every 3 mins for 12 mins do:3 Rope Climbs21 Wall Balls, 20/14 lbs This is to be done on the 3 min with the main goal of keeping the intensity reasonable. IF you are chomping at the bit to get going again with some intensity and feeling recovered you can […]

June 25, 2021

Complete as many rounds as possible in 15 mins of:20 Russian Kettlebell Swings, 53/35 lbs80 Double UndersRun, 400 m20 Bench Press, 55% 1RM80 Plyo SkiersRun, 400 m Goal: Complete at an RPE of 6-7/10 We have an easy AMRAP in store for you today. This is intended to be done at an RPE 7/10 or […]

June 24, 2021

Choose one, for quality:Row, 20 minsRun, 20 minsBike, 20 mins Choose your monostructural movement for the day! The idea for today is to get you working with a sustained effort on a single modality movement. We want you to work at an RPE of 7/10 or roughly a 70% effort. Remember this is a deload […]