It's always a good day to squat!! And no squat is better than a Front Squat!!! Let's do 3 decades worth!!!! Gonna use boxes and barbells in part B! let's get that backside strong!!!! Can't wait to see you all!!! And can't wait for you to see this in person!!!

Still normal 4:45 workout today Athletes!!! Barbells and Kettlebells in part A!!! A little partner barbell complex in part B! But don't worry!!!!! You don't have to rest while your partner works!!! 15 minutes of awesomeness!!!!!!!!!!!!!!! Can't wait for tonight!!!!!!!!!!!!!!!!!!!

A little gymnastics action in part A! Part B continues with Gym-nasty and mostly only body weight! Should be Easy...I mean, Not easy! Bring your grips!!! Jump roping again today, but don't worry about bringing your own rope. We'll give you one;) See you this afternoon!!!!!!

Not live stock, but 4 Hang!!!! 3 minute sprints today! Bring your jump rope! And thanks to a savvy Travis M. we have some new (well new to the gym) dumbbells for the not so faint at heart! A new set of 60s and 80s! Could make DB snatches interesting!!! Let's Do This!!

Let's do some Fronties for part A!!!! A little different format, too! We haven't taken a plate on a run in a while! Let's do that a little lighter to get used to it again! We will also be Sumo Wrestlers today too!!! See you this afternoon!!!

We will get strong today in part A by "doing work!" Part B will include some snatches and toes 2 bar with a little buy-in, buy-out, and "cash out!" A little twist in there to keep you on your toes!!! It's going to be a fun one today!!!! Let's do this!!! it's almost Friday!!!!!!!!!!!

Let's use ALL the weight in part A! Night of the Living Deads! Testing out a new running trail today in Part B...bring your gymnastics grips! It appears that lunges are going to happen sometime in there, too! Happy Wednesday! See you soon!

There's Something About Mary!! Not doing abs but we are working for 6 minutes! Super easy day!! Wear/bring rope climbing equipment!!! It's a chest day too:) Looking forward to another great day at the 04!!!!

Let's use barbells in Part A, and then again in part B!!! 20 total front squats today! Anytime you take a break from a barbell move, you should always do some burpees!!!!!!!!!! Simple today! And a little "complex" in A!! Pretty gas-ee today!!!!! See you this afternoon!!!!!!!!!!!!

Very little equipment in part A! Lots of core strength building today...you will get to play with some concrete!!! You are going to be an animal in part B!! Humans (women makers) and bears are both animals!! You will get some rest!!! DO WORK today!!!!!!!!