Strength A1 - Front squats -8-8-8-8   A2 - "MJ" Calf Raises -4 x 12   Workout 4 RFT 200m run 12 KB Swings (70/53) [...]

Workout 5 RFT 500/400m row 6 Devil’s Press (50/35) 20 Sit ups Mobility 5 way banded shoulder stretch - 20 sec/position

Strength A1 - Bench press -8-8-8-8   A2 - DB/KB Pullover on medball -4 x 10   Workout 12 min AMRAP 10 Hang power cleans [...]

Strength 1 A1 - Push Press -Build to a heavy 3 in 15 minutes *Compare to 12/13/23 A2 - Chest supported Seal Row -4 x [...]

Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a [...]

REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -SoberWOD at 11:30am – check out The Phoenix website for more [...]

Strength A1 - Back squat -8-8-8-8   A2 - Tib raises -4 x 15   Workout For time 800m run (2 laps) 60 KB Swings [...]

Workout For time 10-9-8-7-6-5-4-3-2-1 Squat cleans (155/105) Handstand push ups Complete 10 squat cleans, then 10 handstand push ups; 9 squat cleans, then 9 HSPU... [...]

Strength A1 - Floor press -8-8-8-8   A2 - Powell Raises -4 x 8/arm   Workout For time 15 DB Deadlifts (50/35) 15 Toes to [...]

Strength 1 A1 - Strict Press -Build to a heavy 3 in 15 minutes.   A2 - Gorilla Rows - 3 x 8/arm   Strength [...]