Monday, June 30, 2025

Warm Up

As Posted

Skill/Strength

8Min EMOM

-10 Deadlifts

Conditioning

3 Rounds

- 400m Run

- 21 Kettlebell Swings

- 12 Pull-Ups

CashOut

-Farmer Carry

*75% of BW - 1 Min

Wednesday, June 25, 2025

Warm Up 

As Posted

Skill/Strength

Group Activity

Conditioning

Baseline

-500m Row

-40 Squats

-30 Sit Ups

-20 Push Ups

-10 Pull Ups

CashOut

5 Attempts 100 Unbroken Jump Rope

Thursday, June 19, 2025

Meet at "The Hill"

5PM 5K

*Challenge- wear your weighted vest

Wednesday, June 18, 2025

HAPPY BIRTHDAY RACHEL!!!!

EXCITED TO CELEBRATE YOU!!!

RACHEL'S Birthday Warm Up

Light Jog

-6 Burpees

-21 Arm Circles (forward and reverse)

-83s Bar Hang

Rachel's Birthday Run

-1983m Run

Rachel's Birthday WOD

-42 Squats

-42 Side by Side

-42 Leg Lifts

-42 Sit Ups

-42 Step Ups

-42 Planks

-42 Butt Kicks

-42 High Knees 

-42 Mountain Climbers

Thursday, June 12, 2025

See You at 5

Meet at 'The Hill"

5k Weighted Vest Walk

Wednesday, June 11, 2025

Warm Up

As Posted

Skill/Strength

10 Min. EMOM

Increase Weight at Least Once
-10 Deadlifts

Conditioning

TABATA

-Elephant Walks

-Bar Hold Hang

-Rings

-Bench DB Push Press

-Shoulder Taps

Monday, June 9, 2025

Warm Up

As Posted 

Skill/Strength

TABATA Focused Stretches

-Stretch Work 

-Side Lunges

Conditioning

Complete a 500m Row at any point during the WOD

-12 MB Toss

-1 Push Ups

-11 MB Toss

-2 Push Ups

-10 MB Toss

-3 Push Ups

-9 MB Toss

-4 Push Ups

-8 MB Toss

.... and so on...

-1 MB Toss

-12 Push Ups

Cash Out

Accumulate Body Weight in Seconds Bar Hold

Monday. June 2, 2025

Warm Up

Stretch

150m Shuttle Run Backwards

-10 Burpees

Conditioning

TABATA Monday Challenge

-Deadlifts

-Static Lunges

-Reverse Plank March

-DB Scissors

-DB Tricep Extensions

-Goblet Squat

-Bar Hang Holds

-Push Ups

-KB Swings

Cashout

-800m Run