Workout 10 RFT 10 Renegade rows/total, alternating (45/30) 5 Devil’s Press (45/30) 10 Lunges (unweighted, total steps) 20 Double unders *Every 4 minutes, do 30 air squats Mobility Foam roll quads - 2 x 1 [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!

Pride WOD 19 min AMRAP 6 Pull ups 9 Hang clusters (95/65) 6 Burpees over the bar 28 Double unders **The Stonewall Riots, also called the Stonewall Uprising, began in the early hours of June [...]

Strength A1 - Sumo deadlift -8-8-8-8 A2 - Side plank rotations 3 x 10/side Workout 12 min AMRAP 9/6 cal bike 12 Sit ups 6 Dball over the shoulder (100/60) Butts and Guts Accessory Work [...]

Strength A1 - Back squat - 8-8-8-8 A2 - Down dog push ups - 4 x 3-5 Hardest Possible Variation - head to raised target, head to floor, tempo, deficit Workout 10 min EMOM 1 [...]

Workout 5 RFT 14 KB Swings (53/35) 14 Weighted step ups (24/20 - with KB) 400m run 14 Burpees 14 Wall balls (20/14)   Mobility Pigeon stretch on box - 1 min/leg Child’s pose on [...]