2.18.25

TEST DAY -RECORD RESULTS

5000 Meter Row 

Skill Cash out:

Handstand walk 

Quote: 

"You are what you eat."  - Anthelme Brillat-Savarin

2.17.25

 "Cindy Full of Grace"

3 Rounds for time of:

5 rounds of Cindy*

10 Clean and Jerks (95/135#)

* One round of Cindy is (5 Pull-ups, 10 Pushups, 15 Air Squats)*

Quote: 

"Let food be thy medicine and medicine be thy food."

 - Hippocrates

2.16.25

CARDIO SUNDAY 

5 Rounds for Time: 
500 Meter Row 
400 Meter Run 
500 M Ski 
1000 M C2 Bike

Rest 1:00 Between Rounds 

Quote: 

“The hardest part is over. You showed up.”

 —Jess Sims

2.15.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

In Teams of 3, AMRAP in 20 Minutes:

1,000 Meter Row
(1 partner must be dead hanging from bar while 1 partner Rows)
100 Wall Balls (14/20# to 9/10')
(1 partner must be holding plank while 1 partner performs wall balls)
100 Synchro Situps 
(all 3 partners must reach the top of the situp at the same time)

Quote:
“If something stands between you and your success, move it.”
—Dwayne “The Rock” Johnson

2.14.25

 TEST DAY - RECORD RESULTS

"Diane"
21-15-9
Deadlifts (155/225#)
Handstand Pushups

Quote: 

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” 

—Jerry Rice

2.13.25

All For Time: 

3 Rounds of:
18 Dumbbell Bench Press (35/50#)
18 Toes to Bar 

3 Rounds of: 
18 Kettle Bell Swings (53/70#)
18 Box Jump Overs (20/24") 

3 Rounds of: 
15/18 Calorie Ski
72 Double Unders

Quote:
“You’ve survived 100 percent of your worst days.”
—Robin Arzón

2.12.25

TEST DAY - RECORD RESULTS

"Bear Complex"

5 Rounds For Load:

Complete 7 Unbroken Sets of this Barbell Complex:

 1 Power Clean 

1 Front Squat

 1 Push Press

 1 Back Squat

 1 Push Press

The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed.

 Quote: 

“You just can’t beat the person who never gives up.”

 —Babe Ruth

2.11.25

 AMRAP 15 Minutes:

3-6-9-12-15....
Ring Dips
Chest to Bar Pullups

*Starting at 0:00, every 2:00 Complete 5 Burpees*

Quote:

“Some people want it to happen, some wish it would happen, others make it happen.” 

—Michael Jordan

2.10.25

For Time: 

75 Air Squats 
200' Sandbag Carry 
20 Sandbag Cleans 

50 Air Squats
150' Sandbag Carry 
15 Sandbag Cleans 

25 Air Squats
100' Sandbag Carry 
10 Sandbag Cleans 

Sandbag (70/100#)
*Sandbag Carry Must be Bearhug - Cleans are to the Shoulder*

Quote: 

“A goal is a wish. A standard holds you accountable." 

—Tunde Oyeneyin

2.9.25

 Every 10 Minutes  x 4 rounds:

 100 Double Unders 

20 Box Jump Overs (20/24")

30 Wallballs (14/20 to 9/10 ft)

400 M Run

Quote: 

“The greatest glory in living lies not in never falling, but in rising every time we fall.” 

—Nelson Mandela

2.8.25

Partner Saturday - Bring a Friend for FREE

 

14 Rounds w/ a partner (you go I go- full rounds) 

8 Toes to Bar 

6 Single DB Devil's Press (65/50) 

12/9 Cal Air Bike

Quote:

Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up.”

 —Mary Holloway