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Main – General View Public Whiteboard Metcon (3 Rounds for reps) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On... READ MORE

Main – General View Public Whiteboard Speed Demon (Time) Run 1 mile *Row for exactly as much time as it took you to run the mile* Run 1 mile READ MORE

Main – 3:1 View Public Whiteboard Deadlift (Work up to 3 rep max) ^10 Min Cap^ Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball... READ MORE

Main – General View Public Whiteboard Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Metcon (Time) 200 Meter Sprint 21 Ring Dips 200 Meter Sprint 15 Ring Dips 200 Meter Sprint 9... READ MORE

Main – Ladies Only View Public Whiteboard Metcon (Time) For time: 21 Back Squat (45#Sandbag) 42 Sit-ups 15 Back Squat (45#Sandbag) 30 Sit-ups 9 Back Squat (45#Sandbag) 18 Sit-ups READ MORE

Main – 3:1 View Public Whiteboard Push Press (2-2-2-2-2-2-2 reps.) Metcon (Time) For time: 21 Back Squat (225 /135 lbs) 42 GHD Sit-ups 15 Back Squat 30 GHD Sit-ups 9 Back Squat 18 GHD Sit-ups READ MORE

Main – General View Public Whiteboard Box Jumps (10 Min skill work) Metcon (Time) 10-8-6-4-2 reps for time of: Thrusters (95 / 65 lbs) Box box jump (30 / 24 inch) READ MORE

Main – General View Public Whiteboard 400m Run (Time) Max Effort 400m Run Metcon (AMRAP – Rounds and Reps) 14 min of: 7 Wall Ball (20 / 14 lbs) 7 Push Ups 7 Box Jump (24 / 20 inch) READ MORE

Main – General Friday Funday @ 7:30PM!!! View Public Whiteboard Metcon (Time) Five rounds for time of: 25 ft Overhead walking lunges (45/25) 15 Knees to elbows READ MORE

Main – 3:1 View Public Whiteboard Metcon (Time) For weighted dips place a 45 pound dumbbell between the legs, above knee, cross ankles and jettison the dumbbell after last rep 1 Mile Run~ 3 Rounds of: 15x Med ball GHD sit-ups (10#) 15x Push Press (65/45) 15x Weighted dips (35/15) READ MORE