Workout

For time:
1,000m row
5 rope climbs
50 handstand push-ups
5 rope climbs
1,000m row

Workout

Alternating every minute on the minute for 5 rounds of:

Minute 1: 300 ft dumbbell farmers carry (50/35 lb)
Minute 2: 30 sit-ups
Minute 3: 12 weighted box step-ups (50/35 lb)
Minute 4: Plank hold
Rest 30 seconds

Workout

For load:

Pause front squat
3-3-3-3-3-3-3

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Welcome Our Newest Member!

Congratulations to the Morales family who welcomed their newest addition, Redwood, on Friday, September 27. If you’d like to support the new family of four, you can contribute to their meal train. Please sign up here.

Rest day or make-up day

Workout

For time:
800m run
30 kettlebell swings (70/53 lb)
800m run
30 pull-ups
800m run
30 kettlebell swings
800m run
30 pull-ups
800m run
30 kettlebell swings

Workout

For load:

Bench press
3-3-2-2-1-1-1

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Recipe of the Month

A simple, easy treat! Give these chocolate peanut butter date balls a try… subbing roasted almonds for peanuts is a tasty alternative as well.

Workout

For time:
21 deadlifts (225/155 lb)
175 ft handstand walk
15 deadlifts
125 ft handstand walk
9 deadlifts
75 ft handstand walk

Rest day or make-up day

Workout

In teams of 2, “I go, you go” style, complete as many reps as possible in 20 minutes of:
10 burpee box jumps (24/20 in)
2 clusters (135/95 lb)
10 burpee box jumps (24/20 in)
4 clusters (135/95 lb)
10 burpee box jumps (24/20 in)
6 clusters (135/95 lb)
10 burpee box jumps (24/20 in)
8 clusters (135/95 lb)…

Each partner completes each round before moving on. Add 2 reps to the cluster to each round.

Workout

As many reps as possible in 20 minutes of:
200m run
3 snatches (185/125 lb)
200m run
3 snatches (185/125 lb)
200m run
2 snatches (205/135 lb)
200m run
2 snatches (205/135 lb)
200m run
1 snatch (225/145 lb)
200m run
1 snatch (235/155 lb)
200m run
1 snatch (245/165 lb)