3 weeks 2 days ago

QOTD: What is your go to snack when you are hungry?


A.) "Born to Run"

3 weeks 3 days ago

QOTD: What was the highlight of your weekend?


A.) Power Snatch + Tempo Overhead Squat

10 minute emom

-1 power snatch + 1 tempo overhead squat

*5 seconds down, 5 second pause at the bottom, 5 seconds to stand

3 weeks 5 days ago

QOTD: How many hours of sleep did you get last night?


A.) "Oil Change"

For Time: 
1 Mile Run
50 Toes to Bar
30 Power Snatches (115/85)

3 weeks 6 days ago

QOTD: What fictional character would you like to beat up?


A.) Front Squat

Front Squat for load:
 #1: 7 reps
 #2: 5 reps
 #3: 3 reps

*Lift every 3:00


B.) "21 Savage"

4 weeks ago

QOTD: Where is your favorite place to go to get a burger?


A.) "Buttercup"

On the 4:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts


*Start at 70% and build each round

4 weeks 1 day ago

QOTD: What was the last competition you were involved in?


A.) "Kelly Rowland"

For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

4 weeks 2 days ago

QOTD: What is your favorite fruit?


A.) "4EVER"

21/15 Calorie Assault Bike 
21 Burpees
21 Pull-ups 

Rest 4 Minutes 

1 month ago

QOTD: What is your least favorite movement to do in a workout?


A.) "It's Going Down"

Hang Power Snatches (75/55) 
Thrusters (75/55) 

After Each Round: 30 Double Unders

1 month ago

QOTD: What was your favorite class in school? 


A.) "1-800 Macho Man"

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

1 month ago

QOTD: How do you like your salsa? Mild, medium, hot, or green?


A.) "Dumbo"