Workout of the Day

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If raining sub 200 Meter Row OR 400 Meter Bike  *Front Squats come from the ground  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 Minutes (not including 0:00) complete:  *CRX:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  15 – 12 – 9  -Into-  5 – 4 – 3  -Then- *Burpees must be a two hand touch! ——————————————————————————————————– Cardio Option: For Time  15 – 12 – 9 … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Start around 60% of 1RM and build  *Last set should be a tough set of 5 but NO failing!  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -in remaining time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…  -Rest 2 Minutes-  Part B – For Time  *Two… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Snatches can be squat or power  ——————————————————————————————————– Workout: 3 Intervals ( 6 Minutes ON / :90s OFF)  -Then in remaining time, AMRAP of:  Intv1: 5 Snatches – RX (115/85) CRX… Read more »

Workouts are posted through NEXT Sunday (9/24/2023). Make sure you are pressing on the correct date!

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Back squats come from the floor *Can drop the bar off your back UNLESS its EMPTY! *Make sure you pick a weight that allows you to safely position the bar ——————————————————————————————————– Workout: 5… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 1 Round ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 1… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Rounds 1 and 3: -In remaining time complete max reps of: Rounds 2 and 4:  -In remaining time complete max reps of: *Two scores: ——————————————————————————————————–… Read more »