June 20, 2019 Thursday

La Croix Roulette

Each section will have an 8 MINUTE CAP Everyone will rest 3 MINUTES between each section. If you finish before 8 minutes you earn more rest, everyone still starts the second section at the same time. *10 Dumbbell Burpees per round* Beyond the whiteboard won't let me fix it and I must've had a brain fart while entering it...Whoops!

Cookies for Lunch

Each section will have an 8 MINUTE CAP Everyone will rest 3 MINUTES between each section. If you finish before 8 minutes you earn more rest, everyone still starts the second section at the same time.


June 19, 2019 Wednesday

Dead Man's Boo&s

Run 800m for time At 6:00, Run 400m for time At 10:00, Run 200m for time At 13:00, Run 100m for time At 15:00, Run 200m for time At 18:00, Run 400m for time At 22:00, Run 800m for time


June 18, 2019 Tuesday

First class to France...but I'll happily sit on the shi- toilet


June 17, 2019 Monday

Hot bar, cold drinks

All titles this week will be inspired by the mountain meltdown banter heard at the meltdown bar. You're welcome.

Vegan Kale Burrito

The Front Rack Carry will be 100ft. each set. Use heavy kettle bells in the front rack position or sandbags in the bear hug position for the front rack carry.


June 15, 2019 Saturday

In teams of 4: Rotate stations when the sled drag returns, accumulating AMRAP of each movement as a team.


June 14, 2019 Friday


June 13, 2019 Thursday


June 12, 2019 Wednesday

Impossible EMOM

EMOM 15 minutes: 1: 10 Wall ball 10 burpees 2: 10 Deadlift (225/155) 12 Box jump (24/20) 3: 12 pull-ups 10 toes to bar Adjust reps and loads when this becomes impossible.


June 11, 2019 Tuesday

10 per arm each set.


June 10, 2019 Monday

Dumbbell snatch is alternating and clean and jerk is 10 per side.


June 08, 2019 Saturday

Teams of 2

One person does the back squat while the other does the push up. Switch only when both have completed the listed work.


June 07, 2019 Friday


June 06, 2019 Thursday

All athletes sub AbMat Sit Ups for the GHD.


June 05, 2019 Wednesday

Choose a weight that you can get at least 10-15 reps with for the first set.


June 04, 2019 Tuesday


June 03, 2019 Monday

Sub out a Double Kettlebell Front Rack Carry for a Sandbag and a Row for the Bike if needed.


June 01, 2019 Saturday

Partner Workout

With a partner, alternating rounds....each person does 5 rounds.


May 31, 2019 Friday

Quad 1's

This NOT for time 20-30 Strict Dips 3-5 Rope Climbs *Use a controlled tempo on the dips and focus on high quality movement. **Utilize a challenge variation on the rope climbs. This can be: -Legleess -L-sit legless -Starting seated on the floor -Start legless and finish with the legs -Use the legs and focus on a high quality movement. -Perform hand-over-hand pull to stands or the wrap drill off of the box.


May 30, 2019 Thursday


May 29, 2019 Wednesday


May 28, 2019 Tuesday


May 27, 2019 Monday

REMINDER: Open Gym from 8:00-11:00. Be done by 11:00, so plan on starting the workout before 10:00!


May 25, 2019 Saturday

Favorite Cheat Day Meal/Combo?

Perform with a partner. Split work however, one person works while the other rests. Same set of dumbbells should be used for both dumbbell movements.