Remember you can always modify these WOD's to complete and substitute the BIKE or a RUN if the ROWER is occupied. You will REPEAT this...

JULY BURPEE CHALLENGE!! How are you doing?? TOTAL = 1120 AVERAGE 36 PER DAY Since Fridays are your REST DAYS, I suggest you make that...

OK Ya'll. Here is your JULY CHALLENGE!! START TODAY!!!! TOTAL = 1120 AVERAGE 36 PER DAY Since Fridays are your REST DAYS, I suggest you...

Complete as many rounds and reps as possible in 14 minutes of: 7 chest to bar pull ups 30 wall-ball shots 25 double-unders 4 Clock Lunges...

For time: Row 200 meters 30 bench presses, body weight 20 DB Devil's Press dumbbell devil press - Google Search Row 200 meters 20 bench...

For time: 40-30-20-10 Medicine-ball cleans 120-90-60-30 Double-unders ♀ 14 lb♂ 20 lb

3RFT 20 KB Walking Lunges 20 KB Swings 20 KB Reverse Lunges 20 Ab Mat Sit ups

Daniel For time: 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-ups ♀ 65 lb♂ 95 lb Time cap: 20...

Kelly Brown 5 rounds for time: 440-meter row 10 box jumps 10 deadlifts 10 wall-ball shots ♀ 24-inch box, 185-lb barbell, and 14-lb med...

Max rounds in 3 minutes of: 3 power cleans 6 push-ups 9 air squats ♀ 95 lb♂ 135 lb Rest 1 minute. Repeat for a total of 5 cycles.

9:15 AM each FRIDAY MORNING!!! FREE TO VIP MEMBERS! $10 for REGULAR MEMBERS $17 WALK-IN RATE -OR- $20 BEST DEAL!! Combo Class with...

2 SESSIONS TODAY: 8:30 AM & 5:30 PM EMOM (Every Minute On the Minute) 14 minutes 5 Medicine Ball Cleans 5 Kettlebell swings 5 Frog Squats

Complete as many reps as possible in 20 minutes of: 200m RUN 3 front squat 3 ring push-ups 200m RUN 6 front squat 6 ring push-ups 200m...