5 Rounds for time: 15 Push-ups with feet elevated on bumper plate (hips, thighs and knees are not allowed to touch the ground) 25 Lunge-Lunge-Squat (done while bear hugging the plate) 20 Plate Ground to Overhead *45/35 lb plate READ MORE

amrap in 20 min of 200 m run 21 kettle swings 12 pull ups READ MORE

emom for 12 min of 3 deadlifts 185/125 12 air squats rest then 15.4 As many reps as possible in 8 mins of: 3 Handstand Push-ups 3 Cleans, 185/125 lbs 6 Handstand Push-ups 3 Cleans, 185/125 lbs 9 Handstand Push-ups 3 Cleans, 185/125 lbs 12 Handstand Push-ups 6 Cleans, 185/125 lbs... READ MORE

10 min work up to a moderate Curtis P (1 power clean + lunge right + lunge left + push press) Rest then 18.0 21-15-9 for time of Alt dumbell power snatches 50/35 Burpee over dumbell READ MORE

Teams of 2 for time 100 burpees to a plate 10 fireman carry (down and back =1) 10 wheelbarrow (down and back =1) 100 squats 100 cal row READ MORE

14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to... READ MORE

No 6am class. Come in at 5 or 6 and keep each other warm. 21-15-9 for time of: shoulder to overhead 115/85 power cleans bar over burpees READ MORE

“Fran” 21-15-9 for time of: thrusters 95/65 pull ups READ MORE

2 rounds for max reps at each: 3 min cal row rest 1 min 3 min cal bike rest 1 min 3 min toes to bar rest 1 min 3 min double unders rest 1 min READ MORE

7 x 2 front squats (work across) rest then 13.2 Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads, 115/85 lbs 10 Deadlifts, 115/85 lbs 15 Box Jumps, 24/20 in READ MORE