The Jill-thy Fifty- Happy big 5-0 to JIll Dimichele! 50 box jumps 24/2050 jumping pull-ups50 kettlebell swings 53/3550 walking-lunge steps50 knees-to-elbows50 push presses 45/3350 back extensions50 wall-ball shots50 burpees50 double-undersRead More

Heavy Complex: 1 Clean + 3 Front Squats Then…. Holleyman Meets Nate AMRAP 20 Minutes 1 Clean (Squat) 225/153 3 Muscle Ups 5 HSPURead More

20 MIN AMRAP – Jim Jacobs Half Birthday WOD 25 Cal Ski / Row 25 Box Jump overs, 24″/20″ 25 Cal Ski / Row 25 Push Press, 95/63 25 Cal Ski Row 25 Sandbag Squats, 100/75Read More

We are closed. Have a great Christmas!! We appreciate you all!Read More

Swoly Night For Time 50 Deadlifts, 225/153 40 DB Hang Cleans, 50’s/35’s 30 Weighted Push-ups, 55/35 20 Strict Pull-ups 10 Wall Walks 20 Chest 2 Bar Pull-ups 30 Weighted Push-ups 40 DB Shoulder 2 OH, 50’s/35’s 50 BurpeesRead More

Can be done with a partner, or solo One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb...Read More

10 Min AMRAP 50-40-30-20-10 Double Under Sit-ups *Max Burpees in remaining time 10 Min AMRAP 12/9 Cal Bike Med Ball Clean Ladder: 5-10-15-20-25… 10 Min AMRAP 15 Cal Ski 30 Russian KB Swings, 70/53Read More

Bench Press: Test 1 RM Weighted Strict Pullup:Test 1RM Then…. 10-9-8-7-6-5-4-3-2-1 HSPU Chest to Bar Pullup *1 Rope Climb after each round 15′Read More

Work up to a heavy hang clean then… For Time: 30 Box Jumps, 24/20 21 Hang Cleans, 135/93 30 Box Jumps 15 Hang Cleans, 155/113 30 Box Jumps 9 Hang Cleans, 185/133Read More

Back Squat: Test 1 RM Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead More