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Workout of the Day7 rounds of 2 minutes on 1 minute off4 burpees2 thrusters Let’s start Monday off right, burpees here we come! We’re gonna bump up the difficulty of the burpee today with a lateral hop over the bar after each rep. If you’re not quite ready for that feel free to keep it […]

Workout of the Day10 rounds of 30 seconds and each stationkettlebell sumo deadlift high pullrestweighted step upsrest Who’s ready to fire up the posterior?? You’ll need a kettlebell and a box for today’s workout. You’ll be using your kettlebell for sumo deadlift high pulls and also for the step ups. Make sure to give both […]

Workout of the Day“Nancy”5 rounds for time 400M Run15 overhead squats Today’s workout is a classic named WOD from CrossFit. Overhead squats can be tricky so make sure to spend some time going over technique here to make sure you are able to get into a good position. If overhead squats are a not happening […]

SkillEMOM for 10 minutes 1 clean & jerk You’ll have ten attempts at a clean and jerk today. The squat clean and split jerk is usually the best way to move the most weight but if you’re feeling more like a power clean or push jerk feel free to go with it. You can use […]

Workout of the DayEMOM for 10 minutes Straight set of kipping pull-ups You’ll have ten chances to work on either your kipping swings or kipping pull-ups today. If you aren’t quite ready for pull-ups you can choose to practice the kipping swing or work on strict pull-ups with a band. With ten sets of pull-ups […]

Workout of the Day5 rounds of 3 minutes on 1 minute off 3 power cleans 6 push-ups9 air squats If you’ve been around for awhile this will definitely not be the first time you’re seeing this workout. You should be comfortable with your power clean weight. You’ll want to get through the three reps either […]

SkillEMOM for 10 minutes 1 squat snatch with pause in the bottom of overhead squat You’ll have ten attempts at a squat snatch today with pause in the catch position. The goal will be to pause in the bottom of your overhead squat but if you’re not quite ready to get that low you can […]

SkillEMOM for 10 minutes 1 squat snatch with pause in the bottom of overhead squat Workout of the DayAMRAP in 10 minutes70 double unders40 medicine ball sit-ups standard: 14/12lb, single undersrx: 20/14lbsport: 30/20lb, drag ropeoverachiever: 30/20lb, drag rope

Workout of the DayAMRAP in 20 minutes 10 right arm overhead walking lunge steps10 alternating dumbbell squat cleans10 left arm overhead walking lunge steps10 alternating dumbbell squat cleans Get nice and cozy with your dumbbell today for this twenty minute AMRAP. You’ll be working through one arm overhead lunge steps and alternating squat cleans. The […]

Workout of the Day3 rounds for time 400M Run21 hang power cleans 12 push press Let’s get out and enjoy the sunshine today with this classic triplet! Grab a barbell and spend some time going over the hang power clean and push press. You’ll want to choose your weight based on the push press. Twelve […]