Workout Of the Day ROOKIE / ALL LEVELS "Blockbuster" A. AMRAP 5: Buy-In: 35/25 Calorie row Max Rounds of "The Chief" Rest 5 Minutes AMRAP 5: Buy-In: 25/18 Calorie row Max Rounds of "The Chief" Rest 5 Minutes AMRAP 5: Buy-In: 15/10 Calorie row Max Rounds of "The [...]

Workout Of the Day ROOKIE / ALL LEVELS "Hip Hop" A. For Time: 1600m run Directly Into... 50-40-30-20-10 Double Unders AbMat Sit-ups INTERMEDIATE "Hip Hop" A. Skill Practice Rope Climb Technique B. 1600m run Directly Into... 50-40-30-20-10 Double Unders AbMat Sit-ups NEWS / INFOS  No [...]

Workout Of the Day ROOKIE / ALL LEVELS "Optimus Prime" A. AMRAP 7 minutes: Wallballs On the Minute: 5 Deadlifts INTERMEDIATE "Optimus Prime" A. Deadlift Heavy Set of 6 Heavy Set of 4 Heavy Set of 2 B. AMRAP 7 minutes: Wallballs (20/14) On the Minute: [...]

Workout Of the Day ROOKIE / ALL LEVELS "Monkey Business" A. 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks 15 Pull-ups INTERMEDIATE "Monkey Business" A. 4 Rounds: 400 Meter Run 20 Dumbbell Hang Clean and Jerks 22,5/15 Kg 15 Pull-ups NEWS [...]

Workout Of the Day ROOKIE / ALL LEVELS "Rocket Power" A. For Time: 21 Lateral Barbell Burpees 21 Power Snatches 15 Lateral Barbell Burpees 15 Overhead Squats 9 Lateral Barbell Burpees 9 Squat Snatches INTERMEDIATE "Rocket Power" A. Build to Heavy Complex 1 Power Snatch 1 [...]

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! [...]

Workout Of the Day ROOKIE / ALL LEVELS "Assault on DT" A. 4 Rounds for time: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks INTERMEDIATE "Assault on DT" A. 5 Rounds for time: 200 Meter Run 12 Deadlifts 9 Hang Power Cleans [...]

Workout Of the Day ROOKIE / ALL LEVELS "Cool Whip" A. 3 Rounds: 15/9 Calorie Row 50 Double Unders Directly Into… 3 Rounds: 15 Dumbbell Snatches 9 Lateral Dumbbell Burpees INTERMEDIATE "Cool Whip" A. 3 Rounds: 21/15 Calorie Row 75 Double Unders Directly Into… 3 Rounds: [...]

Workout Of the Day ROOKIE / ALL LEVELS "Runny Nose" A. 2 Rounds for time: 50 Back Squats 400 Meter Team Weghted run 50 Handstand Push ups 400 Meter Team Wreck Bag Run 50 Hang Power Cleans 400 Meter Team Weighted run *Teams of 3 *30 Minutes Cap [...]

Workout Of the Day ROOKIE / ALL LEVELS “Ninja Turtle" A. Every 4 Minutes x 5 Rounds: 3 Pull-ups 6 Toes to Bar 9 Deadlifts 12/9 Calorie Row INTERMEDIATE “Ninja Turtle" A. Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to [...]