8.1.25

In 12:00 
Build to a Heavy Set of 10 Deadlifts to use for the Workout

at 15:00, For Time: 
10-8-6-4-2 Deadlifts
After Each Set of Deadlifts, Complete:
8 Pullups 
10 DB Bench Press (2x35/50#)
12 GHD Situps

*There will be 2 scores for the workout- Deadlift weight, and time to complete workout
 

Quote:

“The only way to do great work is to love what you do.” 

– Steve Jobs

7.31.25

TEST DAY - RECORD RESULTS

Complete 5x 2:00 Rounds, Resting 1:00 Between Each
 
20/25 Calorie Air Bike
Max Wall Balls in Remaining Time 

CLICK HERE to Compare to 3.25.25

Quote: 

“Your mindset is the foundation for everything in your life.” 

– Unknown

7.30.25

Every 2:00 For 8 Rounds 

50 Double Unders 
3 Power Snatches (Touch-N-Go)

*Each Round increase weight on Power Snatch so that the last round will be your heaviest. Record heaviest weight. 

Cash Out: 
Accumulate:
3:00 Plank
2:00 Superman 
1:00 L Sit 

Quote: 

“Growth and comfort can’t coexist.” 

– Ginni Rometty

7.29.25

Complete 3 x 6:00 AMRAPs

In 6:00
800/1,000m Ski
Max Distance Burpee Broad Jumps 

Rest 2:00 

In 6:00
800/1,000m Row 
Max Distance Farmers Carry (2x53/70#) 

Rest 2:00 

In 6:00
800 Meter Run 
Max Distance Walking Lunge (2x35/50# DBs)

Quote: 

“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”

 – Christian Larson

7.28.25

For Time: 
10-9-8-7-6-5-4-3-2-1
Deadlifts 
Hang Power Cleans 
Front Squats 
Shoulder to Overhead 
(65/95#)  

Quote: 

 “The only limits we have are the ones we set for ourselves.” 

– Unknown

7.27.25

 CARDIO SUNDAY 
For Total Calories:

From 0:00-5:00 
30 Kettlebell Swings (35/53#)
Max Calorie C2 

From 5:00-10:00 
400 Meter Run
Max Calorie Row 

From 10:00-15:00 
400 Meter Run 
Max Calorie C2 

From 15:00-20:00 
30 Kettlebell Swings (35/53#)
Max Calorie Row

Quote: 

"The greatest of follies is to sacrifice health for any other kind of happiness." 

-Arthur Schopenhauer

7.26.25

 PARTNER SATURDAY 
Bring a Friend or Family Member for Free

AMRAP in 22 Minutes: 

40 Dumbbell Front Rack Lunges (35/50#) (Split) 

30 Dumbbell Push-Press (35/50#) (Split)

20 Synchro Ab-Mat Situps  (Together)

200 Meter Run (Together)

Quote: 

"The more you understand yourself, the more silence there is, the healthier you are." 

-Maxime Lagacé

7.25.25

Back Squat 

10-8-6-4-2

Cash Out: 

For Time: 

400 Meter Run 

 25 Single Arm Dumbbell Overhead Squat (right) (35/50#)

400 Meter Run 

25 Single Arm DB Overhead Squat (left) (35/50#)

Quote: 

"A good laugh and a long sleep are the best cures in the doctor’s book." 

-Irish proverb

7.24.25

AMRAP in 20 Minutes:

With a Partner -Perform Rounds 'You Go, I Go'

2 Rope Climbs (15') 

16 GHD Sit-Ups 

48 Double Unders 

Quote: 

"The human body is the best picture of the human soul." 

 -Tony Robbins

7.23.25

 For Time: 

30' Handstand Walk (15' Down and Back)
30 Alt. Single Arm DB Hang Clean & Jerk 
30 Single DB Box Step Overs 
30' Handstand Walk 
20 Alt. Single Arm DB Hang Clean & Jerk 
20 Single DB Box Step Overs
30' Handstand Walk 
10 Alt. Single Arm DB Hang Clean & Jerk 
10 Single DB Box Step Overs 

(20/24" Box, 50/70# DB) 

Quote:

"A fit body, a calm mind, a house full of love. These things cannot be bought – they must be earned." 

- Naval Ravikant

7.22.25

TEST DAY- RECORD RESULTS

"Elizabeth" 

21-15-9 
Squat Cleans (95/135#)
Ring Dips 

CLICK HERE to Compare to 3.12.25

Quote: 

"Three things in life – your health, your mission, and the people you love. That’s it."

- Naval Ravikant

7.21.25

 4 Rounds for time of:

15 Chest to Bar Pullups 

12/15 Calorie Row 

15 Power Snatches (65/95#)

15 Burpees

Quote:

"It is health that is real wealth and not pieces of gold and silver." 

-Mahatma Gandhi

7.20.25

CARDIO SUNDAY

For Time: 
5 Rounds of 
12/15 Calorie Row 
15 Burpees over the Rower 

3 Rounds of 
15/18 Calorie Row 
18 Burpees Over the Rower 

1 Round of
18/21 Calorie Row 
21 Burpees Over the Rower 

Quote: 

“The grass is not 'greener' on the other side – it is just another shade of green.” 

― Annika Sorensen,

7.19.25

PARTNER SATURDAY
Bring a Friend Or Family Member For Free 

AMRAP 22 with a partner: 

5 Toes-to-bars 

10 Hang Power Cleans (95/135#)

6/10- Cal Air bike 

– 1 person does a round, then the next person does a round. 

– After each partner completes a round, add 1 calorie to the bike.

Quote:

“The deadlift also serves as a way to train the mind to do things that are hard.” 

― Mark Rippetoe

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

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

7.3.25

For Time: 

20 Strict Pullups
35 Handstand Pushups
40/50 Calorie Air Bike 
35 Hand Release Pushups 
5 Rope Climbs (15')

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!! 

Quote: 

The art of life lies in a constant readjustment to our surroundings.
- Okakura Kakuzo

7.2.25

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

CLICK HERE to Compare to 2.12.25

COMMUNITY NOTES:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote:
We cannot direct the wind, but we can adjust the sails.
- Dolly Parton