Workout Of the Day ROOKIE / ALL LEVELS "Cin City" A. For Time: 21 Push Presses 5 Rounds of "Cindy" 15 Push Presses 3 Rounds of "Cindy" 9 Push Presses 1 Rounds of "Cindy" INTERMEDIATE "Cin City" A. Push Press Build to a Heavy Set of 3 B. For Time: [...]

Workout Of the Day ROOKIE / ALL LEVELS "Paw Patrol" A. AMRAP 15: 30 Double Unders 20 Knees to Elbows 10 Hang Power Snatches INTERMEDIATE "Paw Patrol" A. Snatch Complex Build to a Heavy Complex: 1 Hang Power Snatch 1 Overhead Squat 1 Hang Squat Snatch B. AMRAP 15: 60 [...]

Workout Of the Day ROOKIE / ALL LEVELS "Buckle Up" A. AMRAP 5: 60m Walking Lunge (Body Weight) 50 AbMat Sit-Ups Max Calorie Row Rest 5 Minutes AMRAP 5: 30m Kettlebell Walking Lunge 50 AbMat Sit-ups Max Calorie Row Rest 5 Minutes AMRAP 5: 60m Walking Lunge (Body Weight) 50 AbMat Sit-ups [...]

Workout Of the Day ROOKIE / ALL LEVELS "Speed Limit" A. AMRAP 15: Buy-In: 1500/1200 Calorie Row Directly Into... Max Rounds: 8 Burpee Box Jumps 8 Pull-ups INTERMEDIATE "Speed Limit" A. AMRAP 15: Buy-In: 2000/1500 Calorie Row Directly Into... Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar [...]

Workout Of the Day ROOKIE / ALL LEVELS "Rack City" A. For Time: 10 Power Cleans 50 Air Squats 10 Front Squats 50 Air Squats 10 Push Jerks 50 Air Squats INTERMEDIATE "Rack City" A. Barbell Complex Build to a Heavy Complex: 1 Power Clean 2 Front Squats 3 Push [...]

Workout Of the Day ROOKIE / ALL LEVELS “WOD and Chill” Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you! Sundays are the best, [...]

Workout Of the Day ROOKIE / ALL LEVELS "Group Hug" A. AMRAP 25 Minutes: 5 Toes to Bar 7/5 Calorie Row 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate) *Teams of 3 INTERMEDIATE "Group Hug" A. AMRAP 30 Minutes: 5 Toes to Bar 7/5 Calorie Row [...]

Workout Of the Day ROOKIE / ALL LEVELS "Top Heavy" A. AMRAP 18 Minutes: 9 Power Cleans 12 Strict Handstand Push-ups 9 Front Squats 12 Strict Pull-ups INTERMEDIATE "Top Heavy" A. Power Clean Build a heavy set of 5 B. AMRAP 18 minutes: 9 Power Cleans 70/45Kg 12 Handstand Push-ups [...]

Workout Of the Day ROOKIE / ALL LEVELS "Crash Test" A. For Time: 1,000 Meter Row 30 Deadlifts 45 Lateral Barbell Burpees INTERMEDIATE "Crash Test" A. Deadlift Build a heavy set of 3 B. For Time: 1,500 Meter Row 30 Deadlifts 110/75 Kg 45 Lateral Barbell Burpees NEWS [...]

Workout Of the Day ROOKIE / ALL LEVELS "Ab-sured" A. On the 3:00 x 6 Rounds: 24 AbMat Sit-ups 16/12 Calorie Row 6 Barbell Strict Presses *Build in Strict Press Weight* INTERMEDIATE "Ab-sured" A. 12-9-6 Strict Chest-to-Bar Pull-ups Strict Handstand Push-ups Directly into... 6-9-12 Strict Pull-ups Strict Handstand Push-ups *5 [...]