Strength A1 - Bench press -3 x 5 @ 80% *1 sec pause at the chest on the 1st rep every set   A2 - [...]

Strength A1 - Front squat -3 x 5 @ 80% *3 sec tempo, 1 sec pause at the bottom on the first rep of every [...]

Workout 20 min AMRAP 500/400m row 12 Box jump (24/20”) 10 Toes to bar Mobility Pigeon stretch on box - 1 min/leg Couch stretch - [...]

Strength A1 - Deadlift -3 x 5 @ 80%   A2 - Frog pumps with DB -3 x 15   Workout 5 RFT 12 DB [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple [...]

REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a [...]

Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Gorilla Rows [...]

Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Tib raises [...]

Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - [...]

Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Side plank rotations [...]