Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push J... Continue Reading

3 Rounds Bergeron Beep Test (75/55) (7 Thrusters + 7 Pull-Ups + 7 Burpees) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) PUREFIT: 3 Rds 7 KBS + 7 Ring Rows + 7 Burpees 50 Cal. Row MWOD: PreWOD: Banded... Continue Reading

Active Recovery Day: Open Gym & Mobility at 5:30 am & Open Gym at 5:30 pm

“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) PUREFIT 15-12-9 KB Deadlifts Box Step-Ups Sit-Ups MWOD PreWOD:  20 Slow and Controlled Banded Good- Mornings + 20 Squat Jumps PostWOD:  Low Back Smash:  Using a single lacrosse... Continue Reading

“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) PureFit: 3 Rounds: 400 Meter Run or Row 15 Wallballs (14/10) MWOD: PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Band... Continue Reading