REST DAY! Get outside and do something fun. Celebrate and spend time with the friends you've made at the gym! Or just relax! See you tomorrow!

Workout For time^ Double Unders 100, 75, 50 Double DB Lunges (front rack or or Farmer) 30, 20, 10 DB Renegade Rows 30, 20, 10 ^Goal: Choose your adventure, aka weight, direction of the lunges, [...]

Strength Push Press 5 x 3* *3sec lower each rep, no rebound - build by feel Workout 4rds - Max Calories Total 1m Max Calorie Bike 200m Sprint *Rest at least 2 min

Workout For time (6 Min cap) 100 Wall Balls 50 Pull-ups *Rest 2 min* Workout 4rds for time (10m cap) 28 Alt Pistols 15 Power Cleans (115/80) Accessory Work 3-5 Rounds 1m Plank Hold + [...]

Strength EMOM 8 Hang Power Snatch (build by feel) 2 reps Workout Every 2 min for 6 rounds total 10 Alt DB snatch (heavy by feel) 10 Box jump (24/20) Rest the reminder of the [...]

Workout 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 [...]