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

7.7.25

For Time: 

25 Power Cleans 
25 Thrusters 
25 Power Cleans 
(95/135#)
  *Every time you drop the bar, perform 2 lateral burpees over the bar*

Quote:

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. 

- Vince Lombardi

7.6.25

CARDIO SUNDAY 

In teams of 2 work to complete the following - in a 'I GO, U GO' format

Until 300 BURPEES 

1 Minute on: 1 Minute off

7 Air Squats

7 Sit-ups

Max burpees

Athlete A works in Minute 1 - Athlete B works in Minute 2 - only one athlete works at a time in the one minute window of squats, sit-ups and burpees until 300 Burpees are completed.

Quote:
  In our lives, change is unavoidable, loss is unavoidable. In the adaptability and ease with which we experience change, lies our happiness and freedom.
-Gautama Buddha

7.5.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed:

For time:

100 GHD Situps 

100 Calorie Ski  

100 Calories Row

100 Box Jumps (20/24")

(partition anyway - Time cap 25:00)

Quote:

The most important factor in survival is neither intelligence nor strength but adaptability. 

- Charles Darwin

7.4.25

9:00 AM  FREE Friends and Family Team Style WOD with Coach Lauren

We Hope that you enjoy a safe and happy holiday weekend with friends and family. Regular classes will resume tomorrow!!

AMRAP in 30 Minutes:

(with a team of 4 or 5)

7 Goblet Squats (35/53#) (Each) 
4 Team Tire Flips 

17 Team Synchro Tire Step Ups 
76 KBS (35/53#) (Split anyway, 2 Athletes Working at a Time) 

200 Meter Run (Together) 

Quote: 

Freedom is the oxygen of the soul. 

Moshe Dayan