Workout 15 min AMRAP 20/16 Calorie Row or Bike 16 Front Rack Box Step Up (75/55) 12 Push-Up **Directly Into** 15 min AMRAP 20/16 Calorie [...]

Workout Open WOD 13.4 7 min AMRAP 3 Clean and jerks (135/95) 3 Toes to bar 6 Clean and jerks 6 Toes to bar 9 [...]

Strength Back squat 5-5-3-3-1-1 Super Set Dumbbell Bent Over Row 6 x 5/arm AHAP *as heavy as possible* Accessory Workout 10 min AMRAP - for [...]

NO CLASSES TODAY! At Home Workout Run a 5k. *Or cover as much distance as possible (run, walk, skip, etc) as possible in 30 minutes.

REST DAY! Get outside and do something fun. Visit a local park. Or just relax! Happy (early) 4th of July!

Strength Power snatch Every 2.5 min, do 3 reps Complete a total of 6 rounds. *Add weight after rounds 2 and 4. Workout 10 min [...]

Workout In 7 minutes, do 10 Toes to bar 30 Air squats 60 Double unders 400m run Rest the time remaining in the 7 min. [...]

Strength Front squats 5 x 3 *every 2.5 min Workout 3 rounds, not for time 12/9 cal bike 8 Dball ground to shoulder/total *Rest at [...]

Strength Push/Pull/Core 40/20 x 4 1 - Alt DB floor press 2 - 2-DB high pull 3 - Banded Pallof hold Workout Partner WOD 6 [...]

Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups *12 min time cap* Compare 7/21/21 Follow this link to compare to previous dates. Post 'Diane' WOD [...]