Rest Day. Enjoy the day.

WOD: Saturday fun! 400m run 10 Thrusters (135/95) 400m run 15 Thrusters (115/80) 400m run 20 Thrusters (95/65) 400m run 25 Thrusters...

Run a leisurely 5K. This is a light active recovery day. Then complete the stretches below. Hold each stretch for 2-3 minutes. Lower...

Strength: 3x5 strict press build to your working weight. If you do not have capability to go heavy enough do tempo presses (4 count up)...

Strength: 5rds 10 dead lifts (build each rd) 20 kettle bell swings, burpees, squat jumps, stationary inchworms *choose 1 of the exercises...

WOD: 1 mile run 25 Chest Press (135/95) 50 Back Squats 25 Chest Press 1 mile run *sub dB or kb for barbell, hold the weight in the front...

100 Alt DB Clean and Jerks. EMOM 5 burpees over the DB. Sub: barbell or odd object if you don’t have DB. Buy-in: 2 minute DUs or Jumping...

7am Derek Casinghino is inviting you to a scheduled Zoom meeting. Join Zoom Meeting https://us02web.zoom.us/j/6953024569 Meeting ID: 695...

Enjoy the day off!

EQUIPMENT VERSION For Time: 20 Strict Pull-Ups 400m Run 40 DB/Barbell Power Cleans 800m Run 40 DB/Barbell Shoulder to Overhead 400m Run...

Strength: Chest Press and Snatches DB chest press: 20-15-10-15-20 DB Snatches: 10-10-10-10-10 (per) Hollow Hold: 5x20 seconds Met Con:...

On the 0:00 1 mile run On the 10:00 100 burpees On the 20:00 1 mile run After: 3rds 20 back squats at 135/95 *get as heavy as you can...

Today we are going to focus on endurance. You will complete 3rds, each rd will last 6 minutes. You will transition directly into the next...

https://www.precisionnutrition.com/optimize-your-immunity-infographic?utm_source=marketingcloud&utm_medium=email&utm_campaign=042120-AllC...

Barn Door Lats: Strength: Option A: 5rds 5 strict pull-ups 10 T2B Option B: 5rds 5-10 Bent-Over Rows (barbell or DB) 10 T2B (on the...

5K for time. warmup: 3rds 200 m run 10 spidey (5 per side) 10 walking toe touches (10 per side) mobility: couch, add, pigeon, chest...

Hey everyone we are going to run a contest this week. You have until Friday at 11pm to submit your answers. All you have to do to be...

Start with a light 5-10 minute cardio session. Then we will be going into a good session of mobility. Hold each stretch for 2-3 minutes....

Kalsu On the minute (until you complete 100 reps of thrusters). 5 burpees max rep thrusters 61/38 kg (135/85 lbs). If you don’t have a...

Floor Presses or Bench Presses: Floor presses or bench presses 5x20 Kb swings or death wheels 5x10 Met Con: 10 Rds 15 push-ups 10 knees...