EQUIPMENT Barbell and weights Dumbbells Pull up bar NOTE FROM MIKE Happy New Year! Let's have some fun today. If you are looking for a place to work out, most local YMCAs are open for a good portion of the day. New year, no excuses.

EQUIPMENT Assault Bike Dumbbells NOTE FROM MIKE Final Train Like Mike of 2017. For the 21 minutes of work, this effectively works like an EMOM, except we will be switching between the two combinations every 90 seconds instead of every minute. The first 90

EQUIPMENT Barbell and weights Concept 2 erg Dumbbells Pull up bar Med. ball NOTE FROM MIKE Time to smoke the upper body with today's workout. Lots of triplets on the clock. Rotate to the next movement on the top of each minute. Rest as you need to

EQUIPMENT Barbell and weights Assault bike Dumbbells NOTE FROM MIKE Another week, another day of deadlifts. Make sure you mobilize and do some activation before hitting your work sets. The sumo deadlifts are meant to be lighter weight and unbroken. Work those glutes and hammies.

EQUIPMENT Dumbbells NOTE FROM MIKE Still trying to enjoy as much down time with family as possible, so I'll be sprinkling in different types of workouts throughout the week to keep things interesting and moving quickly. Today we will do some running and

EQUIPMENT Barbell and weights Concept 2 erg Pull up bar Dumbbells/Kettle bells Rings Box NOTE FROM MIKE Hope everyone is having a great week so far! Today we will work the full body with a nasty little clean complex. Scale the weight as you need to, but build

EQUIPMENT Assault bike NOTE FROM MIKE Merry Christmas! Here's one for the whole family! Enjoy the day! WORKOUT KEY BW = body weight —————————————– MIKE’S WORKOUT Time Required: 30-60 minutes 12 Days of Christmas ADVANCED For Time Buy in --> 100/80 calorie Assault Bike 20 Rounds: 5 burpees 10 push ups 15 BW squats Cash out -->

EQUIPMENT Barbell and weights Kettle bell Pull up bar Box NOTE FROM MIKE This workout goes just like the song "12 Days of Christmas." You start at 1 and add one more element each round. Scale the weight as you need to so that you can

EQUIPMENT Barbell and weights Concept 2 erg NOTE FROM MIKE Family rolling into town today, so had to keep it shorter, so we are ramping up the intensity. We are putting a slight spin on "The Chief." Each 4 minute round has a rowing

EQUIPMENT Barbell and weights NOTE FROM MIKE I've been working out at North Naples CrossFit while I'm in Florida and hopped in the class this morning, which is what we will be using for our finisher today. Before that, we will get in