Open Gym: 5:30am and 5:30pm

“Nasty Girls” 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups (sub C2B, regular pull-ups, or ring rows if needed) 10 Hang Power Cleans (135/95) (115/80)

AMRAP x 20 400m Run or Row 12 Wall Ball Sit-ups 10 Goblet Reverse Lunges (55/35) 8 Ring Dips

“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 burpees 11 Box Jumps (30/24) Continuous run with Sandbag (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m […]

Happy “dirty 30” to this lady! We couldn’t let you celebrate all by yourself…have a great day Dani! Dirty 30 For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Back Extensions 30 Wall Balls (20/14 lb) 30 Burpees 30 […]