The Month is Nearly over. How are you planning on spending next month? WOD 3 Rounds 30 Sit Ups 30 Power Cleans (75/55) 30 Box Jumps 30 Push Press (75/55) 30 Cal Row

Another great week half way down! KB Lifting 4 Rounds 16 Halos 8/8 SA Clean & Press 16 Sumo GM 16 KB Step Ups WOD 3 Rounds 15 Thrusters (95/65) 15 Pull Ups

"It gets worse" - my favorite quote about yesterday's workout. Some start easy and get harder, some the opposite...And then there are those rare beautiful workouts that Start Hard and Get Worse! Tabata Row 8R: 20s/10s on/off WOD 5 Rounds 8 HSPU 16 Burpees 24 SA KB Swings (1.5/1p)

Final week of the scariest month of the year. Buckle down and get to work! Lifting 2 Rounds 1 Back Squat (AHAP) 3 Back Squats 5 Back Squats WOD 12 AMRAP 30 Double Unders 2+2 Squat Clean Thrusters (135/95)

Another week in the books! WOD 5 Rounds 250m Row 3 Wall Climbs - 4 Rounds 25 Air Squats 250m Row - 3 Rounds 25 Pull Ups 500m Row 30 SA DB Push Press (50/35)

Top of the week, it's all down hill from here! Lifting 3 Rounds 15s LM BB Complex (Up Row, Bent Row, Kneeling Pressx2) 8-12 Strict Pull Ups WOD 50 KBS 50 Box Jumps 50 T2B 50 Push Ups 50 Lunges

Great effort yesterday on a tough sprint WOD! Lots of fitness getting had! WOD 25 AMRAP 15 Wallballs 30 Double Unders 15 Box Step Overs (w/WB) 30 Sit Ups

Welcome to a brand new week! Lifting 3 Rounds 10/10 Split Squats (Hvy) 10/10 Split RDLs 90s Rest Between Rounds WOD 21-15-9 Hang Squat Clean Burpees

Another amazing week in the books! It's cooling down outside but we're keeping the heat up in the gym. Tabata Row WOD 5 Squat Snatches (135/95) 10 C2B Pull Ups - Then - 30 Burpees

Tough and long workouts are the name of the game right now. But it's a mistake to think that only high rep and fast workouts can fit that bill. KB Lifting 4 Rounds 10 1+1/4 Goblet Squat (3s Eccentric) 10/10 Split RDL (3s Eccentric) 10/10 KB FR B Split Squat 10 AMRAP 12 KB Snatches (1.5/1p) 14 Push Ups 16 Sit Ups