“The Dude abides” Partner workout 24 min AMRAP 10 box step overs double DB 50/35 2 HSPU 10 box step overs 4 HSPU… *every round increases...

Memorial Day Schedule Come do Murph!!! 7:00a.m. Class 9:00a.m. Class Now: Friday's plan: KAUAI AMRAP 3 Minutes 75 Double Unders 50ft...

LANAI For Time 21-15-9 Power Snatches (95/65) Calorie Echo Bike Strength Squats

MAUI For Time: 5-4-3-2-1 *Rope Climbs or Pegboards or 3X pull-ups 1-2-3-4-5 Power Cleans (225/155) *Every set starts with one Legless...

MUSCLE UPS/PROGRESSIONS! Come hone your muscle-up skills Tuesday evening! No matter level, if you want to make progress towards your...

OAHU 4 Sets: 50ft Front Rack Walking Lunge (95/65)) -sprint back to start- 100ft Dumbbell Farmer Carry (2x70/50) -sprint back to start-...

HAWAII 4 rounds: 10 Pull Ups 200m Run 10 Pushups 200m Run *Wear a weighted vest (20/14) -OR- DYSFUNCTION For max reps: Tabata bike...

"GREAT SCOTT" For time: 30 Front Squats (135/95) 10 Wall Walks 24 Front Squats (135/95) 8 Wall Walks 18 Front Squats (135/95) 6 Wall...

BILL TANNEN 20 Minute AMRAP 10 Shuttle Runs (1=25' up and back) 7 Kettlebell Swings 32/24kg 1 Rope Climb -or- 5 Strict Pull-Ups STRENGTH...

"ROADS? WHERE WE'RE GOING, WE DON'T NEED ROADS." 18:00 Amrap 500/450m Row 25 GHD’s (or stick sit-ups) 250/225m Row 25 V-Ups STRENGTH...

Come to the skills class tonight! The focus tonight will be the upside down....Handstand work!

MARTY MCFLY AND DOC 6 sets Odd Sets (1,3,5) AMRAP 1 minute 30 seconds 250/200m Row Max Reps Dumbbell Box Step Overs (2x50/35) (24/20)...

BACK TO THE FUTURE 4 rounds: 200m Run 10 Pull-ups 20 Push-ups 30 Air Squats -Rest 4:00- 8 rounds: 100m Run 5 Pull-ups 10 Push-ups 15 Air...

CHURRO Teams of 2 8 rounds (you go I go) 100m plate pinch carry (35’s/25’s) 5 wall walks 8 rounds (YGIG) 15 Pull-ups 10 bar facing...

ANACONDA Every 2:00 (8 sets) 10 Toes to Ring (Or Toes to Bar) 15 Push-Ups 30 Double Unders STRENGTH Push Press + Jerk (Split)

TOUCAN 2 Sets: 30/24 Calorie Row 10 Dumbbell Snatch (70/50) 400m Run 15 Strict Handstand Push ups 30/24 Calorie Echo Bike 20 Burpees...

SLOTH For time: 75 Hang Squat Cleans (75/55) *Everytime you break, perform: 5 Box Jumps (30/24) 10 Strict Ring Dips STRENGTH Dead Lift

JAGUAR 21 Overhead Squats (75/55) 15 Chest to Bar Pull Ups -rest 2 minutes- 18 Overhead Squats (95/65) 15 Chest to Bar Pull Ups -rest 2...

THE AMAZON RAINFOREST AMRAP 7 Minutes 200m Run 10 Strict Pull-Ups -Rest 3 Minutes- AMRAP 7 Minutes 200m Run 15 Push-Ups -Rest 3 Minutes-...

NUMBER CRUNCHER You can expect a few pull-ups, a few sit-ups, some kettle bell stuff, some deadlifts, some wall balls, maybe a couple...