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Workout of the day 3 Rounds for time 400M Run 30 Push-ups 20 Kettlebell swings Workout notes Today’s workout is for time and each round will start with a run. Your coach will spend some time going over several different route options for the 400 meters to make sure that you are comfortable and able […]

Excessive Heat Warning Heads up that we have capped the evening classes so that shade is available for everyone who chooses to brave the patio in today’s heat. We’re looking at extreme temperatures for next week as well, so we will keep you posted for any scheduling adjustments. Workout of the day for time 21-18-15-12-9-6-3 […]

Workout of the day 5 rounds of 3 minutes on 1 minute off 60 double unders then max reps alternating dumbbell squat cleans Workout notes We’re working on a 3 minute on 1 minute off interval today. Each 3 minute interval will start with a challenging set of double unders.  If double unders are still […]

Workout of the day EMOM for 10 Minutes 1 squat snatch rest 2 minutes then for time 75 Power Snatches Workout notes Today’s workout will start with some lifting and skill work. You’ll have 10 minutes to work up to a heavy Snatch for the day. If you are new to lifting this can definitely […]

Workout of the day 10 Rounds of 60 seconds on 30 seconds off 7 Box jumps max reps alternating devil press in remaining time Workout notes We’re using an interval timer today and working for 1 minute each round followed by 30 seconds of rest.  You will start each minute with 7 box jumps before […]

Workout of the day AMRAP in 15 minutes 1-2-3-4-5-6 … Power clean Front Squat Push jerk Workout notes Today’s workout consists of a difficult barbell complex, a lot of time on the clock and an ascending rep scheme. Start the first round with one clean, squat and then finally a push jerk. In the second […]

Workout of the day for time 2K row or 4k bike 1 mile run 2k row for 4k bike Workout notes Today’s workout is a task priority chipper starting and ending on an assault bike or a rower. In the middle you’ll set out on a one mile run. Most of use are looking at […]

Workout of the day for time 40-30-20-10 Burpees Medicine ball cleans Workout notes We’ve got a large amount of burpees and medicine ball cleans today to work through as quick as you can!  Don’t burn it all out in the first set of burpees, but try to settle into a pace that is sustainable and […]

Workout of the day AMRAP in 15 minutes 10 box jumps 10 alternating dumbbell snatch Workout notes Today’s workout is a 15 minute AMRAP of Box Jumps and Snatches.  Focus on landing on top of your box in an athletic position with your chest upright. This would be a great opportunity to bump up your […]

Workout of the day AMRAP in 10 Minutes 7 Kettlebell swings 4 Thrusters Workout notes Today’s workout is a 10 minute AMRAP of KB Swings and Thrusters. The goal of this workout is to move fast for 10 minutes with quick transitions between movements. Your KB Swing weight and your thruster weight should both be […]