Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat. *Pause for 2 seconds before standing up. *Build [...]

Workout 21-18-15-12-9-6-3 Thrusters (95/65) Toes to bar Box jumps (24/20") *Completed as 21 thrusters, 21 toes to bar, 21 box jumps.. 18 thrusters, 18 toes [...]

Strength A1 - Narrow grip Floor press -5-5-5-5 *Pause for 2 seconds every rep with the arms touching the ground. **Try to add weight each [...]

Strength 1 A1 - Pause hang power clean + front squat -Build to a heavy 3 of the complex in 20 min. **Pause for 2 [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am - check out The Phoenix website for [...]

Strength A1 - Sumo deadlift -5-5-5-5 *Build to a heavy set of 5 reps leaving 1-3 reps in the tank.   A2 - Frog pumps [...]

Strength A1 - Back squat -5-5-5-5 :: 3 sec neg on each rep *Build up to a heavy 5 reps while taking 3 seconds to [...]

Workout 20 min AMRAP 500m row 40 Double unders 30 KB Swings* (53/35) 20 Burpees *The height of the swing is up to the individual. [...]

Strength A1 - Close grip floor press -5-5-5-5-5 *Leave 1-3 reps in the tank.   A2 - Powell Raises -4 x 8/arm   Workout 3 [...]