Logo test

May 24, 2019 Friday

Chicken or Beef?


May 23, 2019 Thursday

Ice Cream or Frozen Yogurt?

For the sled drags it will be 50ft. Forwards drag, and 50ft. Backwards drag.


May 22, 2019 Wednesday

Pizza or Burger?

Follow-Up Question: Best Pizza and Burger Toppings?


May 21, 2019 Tuesday

Doughnuts or Bagels?

For each round the double unders and deadlifts act as a buy in. Upon completion of the deadlifts, whatever time remains in the 3 minutes is dedicated to accumulating as many reps as possible on the bar facing burpee. Rest 2 minutes between each round and restart the AMRAP each round.


May 20, 2019 Monday

Does pineapple belong on pizza?

Single Arm Kettlebell Clean & Jerks are 5 per arm. You do all 5 on one arm before you switch and do all 5 on the other arm.


May 18, 2019 Saturday

With a partner complete 100 DB push press

While your partner does push press, you run 1 60 yard shuttle (5 yards and back, 10 and back, 15 and back). Rotate when they get back. Workout is complete when you and your partner have 100 push press total. Upon completion, rest 3 minutes.

With a partner complete 100 deadlift

While your partner does deadlift, you run row for calories. Rotate when they finish. Workout is complete when you and your partner have 100 deadlift total. Upon completion, rest 3 minutes if you do this piece first.


May 17, 2019 Friday

Read the notes

Each exercise increases by 1 rep each round, ending at 20/20/20 for men, and 17/20/20 for women.


May 16, 2019 Thursday


May 15, 2019 Wednesday


May 14, 2019 Tuesday


May 13, 2019 Monday

Rowing is to post workout, and rest as needed between efforts.


May 11, 2019 Saturday

Class at 7 am and Pinebrook Park at 9 am!!

7 am class at the gym this Saturday due to a gymnastics seminar. No open gym at 8 am. Join Chelsie at Pinebrook park at 9 am for the same workout outside if you like. Perform 5 Single Arm KB Thruster on each arm


May 10, 2019 Friday


May 09, 2019 Thursday

Each time you put down the kettlebells perform 15 Sit Ups

Each time you break complete 10 calories on the bike. If you can do more than 20 HSPU in a row do strict HSPU


May 08, 2019 Wednesday

REST 3 min between each AMRAP


May 07, 2019 Tuesday

40 min Cap

The 20 reps for the single arm KB Push Press is 10/side. Use a sandbag or dball if possible for the last 3 movements. If you don't have a bar muscle up sub a low ring transition.


May 06, 2019 Monday

Time Cap 10 min


May 04, 2019 Saturday

Record total cals biked from your team here. Full workout is as follows: Teams of 3 150 Bench Press, 135/95 150 Deadlifts, 225/155 *1 person must always be biking. **Accumulate the reps in any fashion. If you can do more than 30 reps in a row with the weight, feel free to increase the load.....slightly! ***Record 2 scores: 1 for the time to compete the 150/150 and another for the total calories biked....don't be a slacker!

Teams of 3

Teams of 3 150 Bench Press, 135/95 150 Deadlifts, 225/155 *1 person must always be biking. **Accumulate the reps in any fashion. If you can do more than 30 reps in a row with the weight, feel free to increase the load.....slightly! ***Record 2 scores: 1 for the time to compete the 150/150 and another for the total calories biked....don't be a slacker!


May 03, 2019 Friday

Single arm on the DB hang power snatch, alternate arms in any fashion. A single arm DB hang power clean + overhead movement is ok.


May 02, 2019 Thursday

Part 1: Row 120/95 cals for time Rest as needed (minimum 5:00) Part 2: Echo Bike 120/95 cals for time Start on either part 1 or 2.

Part 1: Row 120/95 cals for time Rest as needed (minimum 5:00) Part 2: Echo Bike 120/95 cals for time Start on either part 1 or 2.