EMOM 30min 2 Muscle-Ups 1 Snatch (90% 1RM) 1 Overhead Squat (Snatch Weight) 2 Roll-Outs (Go out as far as you can w/o falling to the ground…push it)

Men/Women Partner Workout 3 Rounds: {5 Push-Ups, 10 Sit-Ups, 15 Squats} 1 Clean & Press 155/85 {5 Push-Ups, 10 Sit-Ups, 15 Squats} 2 Clean & Press 155/85 {5 Push-Ups, 10 Sit-Ups, 15 Squats} 3 Clean & Press 155/85 Each Partner must complete {5 Push-Ups, 10 Sit-Ups, 15 Squats} then the […]

Men/Women 30min CAP 1 mile Run 10 Burpee Box Jumps 20 Burpee Pull-Ups 30 Wall Balls 20/14 40 Mtn Climbers 50 Supermans 60 Push-Ups 400m Run

Men/Women Kipping Pull-Up Practice And/Or Pull-up challenge 1 rep max 12min CAP 3 Rounds: 25 Pull-Ups 10 Push-Press 135/75 25 Toes to Bar

Come out and run with us! The running group is growing and people are loving it! Step up your game…

Men/Women 20min CAP 15 Overhead Squats 95/65 15 2 for 1 Med Ball Sit-Ups 20/14 15 Thrusters 95/65 15 Over the Box Jumps 24″/16″

Men/Women 12min AMRAP 20 KB Swings 70/35 20 KB Sumo Deadlift High Pull 200m Run

Men/Women 7min to establish your 5 rep overhead sit-up max! (Can have someone or something keep your feet planted) Then: Partner Fran 10min CAP 21-15-9 Thrusters 95/65 Pull-Ups Finisher!

20 push ups 30 back squats 75/45 40 overhead sit-ups 45/25 30 push ups 30 back squats 75/45 30 overhead sit-ups 45/25 40 push ups 30 back squats 75/45 20 overhead sit-ups 45/25

Friday HIT 18min CAP 2 Rounds: 800m Run 45 KB Swings 70/35