For time 21-15-9-6 reps of: Air Bike Calories Handstand Push-ups Power Cleans (95/135#) Quote:  “Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you.” – Jeffrey Gitomer ..read more

Front Squat  5-5-5-5-5 Cash out: AMRAP in 8 Minutes: 8 Ring Dips  8 DB Front Squats (35/50#) 16 Double Unders Quote:  "The will to succeed is important, but what's more important is the will to prepare." - Coach Bobby Knight ..read more

 3 rounds for time of:  10 strict chest-to-bar pull-ups  20 hand-release push-ups  30 dumbbell front-rack walking lunges   ♀ 20 lb ♂ 35 lb   Quote:  "The difference between ordinary and extraordinary is that little extra." - Jimmy Johnson ..read more

For time:   40 GHD sit-ups  4 rope climbs - 15ft 800-meter run  30 GHD sit-ups  3 rope climbs - 15ft 400-meter run  20 GHD sit-ups  2 rope climbs - 15ft 200-meter run   Quote:   "Success isn't owned - it's leased. And rent is due every day. Every single day, someone's coming for your job. Someone's coming for your greatness. If you're the greatest, someone wants to be the greatest, and so if you're not constantly improving your game, somebody else is." - J.J. Watt ..read more

C2 Triathlon For Time:  6,000 meter C2 Bike Erg  4,000 meter Row  2,000 meter Ski Erg   Quote:  "You can stand tall without standing on someone. You can be a victor without having victims."  -Harriet Woods ..read more

BRING A FRIEND FOR FREE   AMRAP in 22 minutes  (with a partner):  400-m run  50 KB swings (53/70 lb)  400-m single-KB farmers carry  – Partners run together and break up the other two movements as needed.   Quote:  "Great players want to be driven, to be pushed to the edge. They don't want to be cheated. Ordinary players want it to be easy." - Pat Riley ..read more

Deadlift  7-7-7-7-7 Cash out: AMRAP in 8 Minutes: 5 Strict Pull-ups 25ft Handstand Walk  Quote:  "To sum up what Mamba Mentality is, it means to be able to constantly try to be the best version of yourself." - Kobe Bryant ..read more

  Bettie of Core Movement PT is offering FREE movement screens - Please check out this QR code and book today ..read more

First:  As Many Reps as Possible in 5 Minutes of Body Weight Back Squat*  Then immediately after:  15 Minute Clock Starts  You must run 800m then with remaining time complete  As Many Rounds as possible of:  10 Box Jumps (20/24")  10 Toes to Bar   Score is Reps of Back Squats + Rounds   *If a body weight back squat is unattainable you will scale according to level and ability.   Quote:  "Success is a result of consistent practice of winning skills and actions. There is nothing miraculous about the process. There is ..read more

TEST DAY- RECORD RESULTS 1 RM Snatch  Cash out: AMRAP in 7 Minutes: 7 Calories Ski Erg 7 Dumbbell Snatch (R) - (35/50#) 7 Dumbbell Snatch (L) - (35/50#) Quote:  "If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards." - Bear Bryant ..read more