Workout of the Day:
Muscle-Up Clinic – working on transitions and modifications for effective muscle-ups,
and then,

CJ’s Birthday Fun Factory
7 Rounds:

1 x Suicide Run
8 x Walking Lunge Steps (each leg) w/ … Read More

Workout of the Day:
Overhead Squats
and then,
Dumbbell Thruster Breathing Ladder from 1 to 10, and back down to 1. Suggested loading – Men=25/Women=15 lbs.
Your breathing ladder will consist of:
1 Thruster, … Read More

Workout of the Day:
Power Cleans
and then,
Seven rounds for time of:
7 Kettlebell Swings (heavy)
7 Deadlifts (use 2-RM Power Clean weight)
7 Pull-Ups 
(This workout should be quick! Transition as quickly … Read More

Workout of the Day:
Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,
“Tabata Squats”
4 Tabata cycles of … Read More