Team up and run through this half Cindy half Grace workout! Split the clean and jerks however you’d like while alternating rounds of Cindy. * Scaling – be sure that a round of Cindy takes no more than 1 minute “Double Partner Grindy” For Time 20 Clean and Jerks, 135/95lbs 10 Rounds of Cindy 20 Clean and Jerks 10 Rounds of Cindy 20 Clean and Jerks cap 30 minutesRead more

Storm through 6 rounds for time today guys, basic movements and light weight should keep you moving. Your choice today on Bike / Row, feel free to alternate as long as you hit the needed calories. 6 rounds For time 15 Shoulder to Overhead (95/65) 15 Kettlebell Swings (53/35) 15 Sit-ups 15/12 Calorie Row 10/8 Calorie BikeRead more

Start the day with some heavy back squat work, build up to a heavy 3 rep for the day. Our met-con has dual rep schemes both descending. Dead lifts should be moderate – aim to go unbroken or 2 sets per round. Keep the push-ups legit with range of motion, and scale volume if needed. Strength Back Squat Take 15 minutes to build to a heavy 3 rep for the day Conditioning 12-9-6-3 Dead lifts (225/155) Toes to Bar 24-18-12-6 Push-upsRead more

Today we’ve got a longer engine workout with two cardio components sandwiching a gymnastics movement. Scale HSPU by volume or to pike push-ups / wall walks. Once the workout ends at the 20 minute mark you’ll have one minute to prepare for a max effort round of burpees. How many can you do when you’re already smoked? AMRAP in 20 minutes Run 200M 30 Double Unders 10 Handstand Push-ups at the 21:00 AMRAP in 1 minute BurpeesRead more

During the first segment of class, take about 10 minutes to hit some heavy weight in the thruster. For today’s workout we’ll be hitting one of our new “House Metcons”. Scaling the thruster weight is critical to this workout. It can not be stressed enough that the thruster weight needs to be HEAVY. Going unbroken should not be physically possible unless you are RX’ing. This means that if a woman scales to 75 and goes unbroken, the weight was significantly too light. Better to have gone with 85# and did two quick sets of 4 reps. This workout is an all out sprint and should leave you devastated (in a fun healthy way of course). All classes will use counters for the workout. Take 10 minutes to find a moderate 2 rep Thruster “Hungarters Challenge” For Time 8-6-4-2 Thrusters (135/95) lateral burpees over bar Time cap 5 minutesRead more