7.18.25

TEST DAY - RECORD RESULTS

3 RM Front Squat 

CLICK HERE to Compare to 3.10.25 

4K C2 Bike 

CLICK HERE to Compare to 3.26.25

Quote: 

“The difference between those who adapted and those who didn't, Gorton said, was a willingness to totally commit.” 

― Arnold Schwarzenegger

7.17.25

AMRAP in 16 Minutes:
400/500 Meter Row  
5 Bar Muscle Ups 
25 Box Jumps (20/24") 
5 Bar Muscle Ups

Quote: 

“Get comfortable with being uncomfortable!” 

― Jillian Michaels

7.16.25

Push Press 

3-3-3-3-3-3

Cash Out: 

AMRAP in 8 Minutes:

25 Double Unders 

10 Shoulder to Overhead (65/95#)

Quote: 

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

7.15.25

TEST DAY - RECORD RESULTS

"Cindy"

AMRAP in 20 Minutes:
5 Pullups 
10 Pushups 
15 Air Squats 

CLICK HERE to Compare to 3.27.25

Quote:

“The individual who says it is not possible should move out of the way of those doing it.” 

― Tricia Cunningham

7.14.25

 All For Time: 

3 Rounds of: 
8 Deadlifts 
8 Strict Handstand Pushups 

Into a 400 Meter Run

Into 3 Rounds of: 
8 Deadlifts 
10 Kipping Handstand Pushups 

Into a 400 Meter Run 

Into 3 Rounds of: 
8 Deadlifts 
12 Burpees Over the Bar

Barbell Weight (125/185#)

Quote:

“The human body is the best work of art.” 

― Jess C. Scott

7.13.25

CARDIO SUNDAY 

2 Rounds For Time: 
1 Mile Run 
900/1000M Row  

Quote: 

If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward. 

-Martin Luther King, Jr.

7.12.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

Every 6:00 x 4 Rounds
For Calories, with 1 Partner Working at a Time:

40 Wall Balls (14/20# to 9/10') 
40 Med Ball Box Step Overs (20/24#)
Max Calorie Row in Remaining Time

Quote: 

Success, like happiness, is the unexpected side effect of one's personal dedication to a cause greater than oneself. 

- Viktor E. Frankl

7.11.25

 8 Rounds For Time of:

8 Single Arm DB Snatch (50/70#)
25' Single Arm OH DB Walking Lunge (50/70#)
40 Double Unders 

*Alternate Arms Each Round

Quote:

Dedication is not what others expect of you, it is what you can give to others. 

- Henry Miller

7.10.25

AMRAP in 20 Minutes:
(With a Partner)

10 Bench Press (95/135#) (Each)
10 Toes to Rings (Each)
200 Meter Run (Together)

Quote: 

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort. 

- Jesse Owens

7.9.25

 TEST DAY - RECORD RESULTS
10 RM Overhead Squat

AMRAP in 12 Minutes:
3 Wall Walks 
10 Overhead Squats (65/95#)
8/12 Calories Air Bike

CLICK HERE to Compare to 3.18.25

Quote: 

I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen.

- Frank Lloyd Wright

7.8.25

AMRAP in 10 Minutes:

12 Pull-ups 

12/16 Calorie Ski 

12 Slamballs (20/30#)

Rest 2:00

AMRAP in 10 Minutes:

2 Ring Muscle Ups

10 Sandbag Clean Over Shoulder (70/100#)

20 Ab Mat Sit-Ups

Quote: 

Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.

- Gail Devers