Strength A1 - Bench Press 5 x 5 A2 - KB Pullover on medball 3 x 10 Workout Tabata Strict press (45/35 barbell) Sit ups *Alternate the two movements as 20 sec of work, 10 [...]

*One special class today at 10am*   “Give Me CrossFit or Give Me Death” 4 Rounds for Time 984 foot bald eagle run (300 meter Run) 24 Toe Salutes (T2B) 24 Freedom Jumps (24/20" [...]

Workout 5 rounds of 4 min AMRAP 2 Wall walks 6 DB snatch/total, alternating (50/35) 8 Box step overs w DB (24/20”) 24 Double unders ^Rest 2 min when 4 min is up. Pick [...]

REST DAY! Get outside and do something fun. Or just relax! NO Yoga today Gainz Club at 11am. See you tomorrow!

Strength A1 - Back squat 5-5-5-5-5 A2 - Calf Raises 3 x 12 *Stand on a 45# plate Workout 6 RFT 5 DB Power snatch 5 DB Push Press 10 DB Lunges, total steps^ ^Hold [...]

Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]