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Everyone will accomplish 1:

250m Ski Erg Sprint


4 Rounds for Time w/ a Cash Out after completion of all 4 rounds.
(20 min CAP)

7 Burpees onto Plate (45# plate)
10 Pull Ups
7 Burpees onto Plate
10 Toes to Bar
Cash Out – 50 Box Step Overs Holding DBs (Men use 50# DBs w/ a 24″ box, Women use 35# DBs w/ a 20″ box, modify as you’d like)

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Alt. EMOMx12
Odd) 6-7 Bench Press
Even) 7-8 Ring Row

*Use a weight on the bench you could perform for 15+ reps unbroken when fresh. This workout will get much more challenging at the end than versus the beginning.




10 Heavy Wall Balls (30/20)
90ft Farmer Walk (70/53)
15/12 Assault Bike Cals
90ft Farmer Walk (70/53)

Scoring – Rounds + Reps (every 30ft segment on the farmer carry = 1 Rep)

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Are you a capable human being?

Ok, let’s reflect on that…


It’s easy to get wrapped up in every day life and forget about the stuff that really matters. Year 2018 is wrapping up and you can sense that there is a busier feel out in the “air”.

Maybe you’re hosting thanksgiving this year and need to plan 2 meals and 16 side dishes. Maybe you’re child wants the new iPhone XR, or even worse, a car for Christmas. Or, maybe you’re planning a trip to get away during this years’ holiday stretch.

Whatever it may be, the real fact of it all is that people are out there trying to make an extra buck and make it through the holiday season.

With the holiday’s approaching and all the extra hustle and bustle, it’s easy to forget about the small things. You may have walked into the gym expecting to crush today’s workout only to find yourself leaving frustrated and mad at yourself for not living up to your own expectations. Or, maybe you wanted to beat a certain person’s time on the whiteboard and that didn’t quite work out for you. Try taking a step back and putting things into perspective. Appreciate the basic ability, that 99% of us take for granted, of being able to walk into the gym and attempt today’s WOD.

Realize that the outside stress surrounding your life has a direct impact on how you can perform in the gym. Given this time of year and how many other factors are swirling around you constantly (Holiday’s, Parties/Eating, Kids, lack of sunlight, etc), it is a natural thing to have your performance suffer slightly. The main thing is that you do not get too hung up on it. Instead, look at the things you CAN do. Appreciate that you are fortunate enough to exercise your body and feel good after a class. Appreciate that you are able to see the same people that share your passion to better themselves, week in and week out.

Take a step back and look at the big picture – it puts everything else into perspective.


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“Half Bad”

30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups
Three movements in this longer AMRAP. The weight on the deadlift should feel incredibly light, something that athletes could complete 30+ unbroken repetitions when fresh. The variation athletes choose on the pull-ups should be something that they are capable of completing 15+ unbroken repetitions when fresh, or in three sets max for each set of 15 within the workout. For athletes who aren’t quite there yet, we can bring the number down or choose a variation from movement substitutions.

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“Country Mile”

For Time:

1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

  • In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

–  2000/1600 Meter Row
–  115/80 Calorie Assault Bike

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