Very Gentle Thursday Straight through or broken into rounds, and in any order 3000m run or row 150 Wall Balls 150 Pushups 150 Sit-ups  *wear a vest if you want it to be less gentle*Read More

EOMOM 14 Minutes 5 RDLs 20 Second Hang + Max Rep Strict Pullups Then…. Mole Day! AMRAP 15 Minutes 6 Muscle Ups 10 DB Hang Clean and Jerk Per Arm-Heavy 23 Box Jumps 24/20Read More

Every 2 minutes….for 12 Minutes 200m Run 1 Snatch + 2 OHS Then… “Puzz Lightning Birthday Special” 2 Rounds For Time 17 Snatches, 115/73 400m Run 17 Burpees over Bar 300m Ski 17 OH Lunges, 117/73 20 Cal BikeRead More

Back Squat 4×2 Then….. AMRAP 15 Minutes  10 Zercher Squat 135/93 20 Toes to bar 400m RunRead More

Olympic Lifting -Low Hang Clean Pull + Low Hang Clean: 5 x 1 @ -73-83% -Snatch Balance: 3 x 5 Endurance 32 min AMRAP ladder 100m SA Farmers Carry Med Ball Slams: 10-20-30…. 100m SA OH Carry Sandbag Lunges: 10-20-30…. 100m SA Farmers Carry Jumping Pull-ups (above max reach): 10-20-30….Read More

We are hosting the Eras Throwdown Competition by Coach Taylor Come watch and cheer on your gym mates!Read More

WWPF 0:00 – 20:00 (AMRAP 20) 12 Snatches, 135/93 (mix anyway) 24 Synchronized Hurdle Jumps, 24″/20″ 12 Synchronized Back Squats, 135/93 24 Cal Bike (mix anyway) 21:00 – 36:00 (AMRAP 15) 100m Partner Sled Relay (push partner) 200m Run Relay 30 Synchronized KB Swings, 53/35Read More

Run 1 mile or Row 2k Then… 15 rounds 5 Burpees 7 DB Hang Snatch 50/35 9 GHD Sit-ups or Leg Raises Then…. 400m Sandbag Carry Read More

EOMOM 14 Minutes  5 RDLs 20 second hang into max reps unbroken Strict Pull-ups Then… 21-15-9-6-3 Deadlift 225/153 Hspu 50 Double Unders after each roundRead More

10 MIN EMOM 1 Clean + 1 Hang Clean + 1 Jerk Then… “Muscle-up Grace” – For Time (mix reps anyway) 30 Clean & Jerks, 135/93 30 Ring Muscle Ups **MU SCALE: (30 C2B/30 Strict Dips)(40 pull-ups/40 ring push-ups)(50 ring rows/50 mod push-ups)Read More