A unicorn that listens to 90’s Gangsta Rap? Nah… Well maybe.  But honestly, Dom’s just a normal dude doing awesome things everyday. His positive outlook and clear vision for self-improvement are inspiring. If you’re still not convinced that he’s got all the awesomeness of an actual unicorn just take a look at the average status...Read More

Function: A.) EMOM – 12 min. Double KB Thruster x3   gradually add weight B.) 3 rounds 800 m row 20 KB Snatch (10L/10R) Perform/RX: A). EMOM – 12 min. Squat Clean Thruster x3 gradually add weight B.) 3 rounds 800 m run 10 Snatch (135/95) Compete: A). EMOM – 12 min. Squat Clean Thruster x3 Establish what...Read More

Function: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row B.) 20 min AMRAP w/a partner you go, I go 10 Cal Bike 5 Burpees 10 Lunges ***partner does 1 round, then switch*** Perform/RX: A.) Z PRESS – 4×5 reps 4×5 Single Arm KB Row * superset B.) 20 min AMRAP w/a partner...Read More

Function: A.) EMOM – 8 min. Odd KB Snatch – 3 (L/R) Even Pistol – 3 (L/R) B.) 15 min AMRAP 20 Wallball (20/14) 100 single unders 250 m row Perform/RX: A.) EMOM – 8 Min. Odd – Snatch 1 rep * no miss, gradually add Even – Pistol – 3 (L/R) B.) 15 min...Read More

Function/Perform/RX: A.) Deadlift 4×5   *In between C2B Pull Ups 4×3   B.) 3 rounds 25 Air Squats 25 Pull-ups 25 Push-ups Compete: A.) Deadlift 4×5 *In between Weighted Pull ups  4×3 B.) 4 rounds 25 Air Squats 25 C2B 25 Push-upsRead More

All Levels: A.) Make up Lift Function: B.) 3 min AMRAP Max reps dbl KB Thrusters rest 1 min 3 min AMRAP Max reps dbl KB front squat (same weight) rest 1 min 3 min AMRAP Max reps dbl KB Deadlift (same weight) rest 1 min 3 min AMRAP Burpees Perform/RX/Compete: B.) 3 min AMRAP...Read More

All Levels!: 3 workouts to perform with a partner Perform in any order, rest as needed between For time: Flip tire <-> in parking lot ***flip together or take turns For time: 60 cal bike 60 burpees ***1 person working at a time For time: 400 m sandbag run 100 wallballs ***run together, 1 person...Read More

  Function: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups B.) 21-15-9 DB Thrusters Cal Row Perform/RX: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.) 21-15-9 Thrusters (95/65) Cal Row Compete: A.) Double KB Deadlift 4×10 (2/1.5) 4×3 Strict Pull ups *Always go for strict C2B B.)...Read More

All levels: A.) Make up Day – Back Squat – 1RM – Snatch – 1 RM – Clean and Jerk – 1RM B.) Make Up WOD  Or 5k Run/Row -Results to BTWB.Read More

By Jenna M. We’re a few days away from TEST WEEK and although we’re sure to see many, many PR’s, the mere thought of testing 1 rep maxes causes anxiety for some. Never fear; we’ve got some tips to make sure your test week is relaxing, empowering, and FUN. Don’t Stress.  You’re here because you want improvement,...Read More