Training of the day! A. Every:30 for 15 mins 1 OHS @ 55% ME Snatch B. For Reps: AMRAP 5 3 Muscle Ups 6 Medball Cleans 9 T2B Rest 2 mins AMRAP 7 5 Pull Ups 10 Box Jumps 15 Abmat Sit Ups Rest 2 mins AMRAP 10 10 KBS 70/45 20 Jumping Lunge 30...Read More

Training of the day! A. For form! 10-1 Deficit Push Ups 1-10 Deadlift @ 50% (left and lower) B. For time: (10 min cap) 21-15-9 Bar Lateral Burpees *Run 250m after each round C. Tabata Banded Broad JumpsRead More

Training of the day! A. AMRAP 10 Seated Strict Press 45/35 B. 5 rounds for form: 10 Lateral Raises ME OH Hold in squat 45/35 C. AMRAP 15 50 ft Bear Crawl 50 ft Broad Jump 50 ft Walking Lunge with weight in rack 50ft bear crawl with weight 12 Alt DB SnatchesRead More

Training of the day! A. For form! (15 min cap) 10 – 1 Single Ring Pull Ups 1 – 10 Ring Dips B. For time! 100 DU 100 Double Wallball 90 DU 80 KBS 70/45 70 DU 60 Wallball Sit Ups 50 DU 40 Box Jump Overs 30 DU 20 T2B 100 DURead More

Training of the day! A. EMOM 10 Burpees! Magic # +5! B. For form! 5 Rounds of: 14 Weighted step-ups 10 Good mornings C. For time! 21-15-9 Deadlift 225/145 HSPURead More

Free class at 10:30 with Open Gym from 11:30 – 1. See you then!Read More

Training of the day! A. 3 rounds of: Run 150 21 Alt DB Snatch 21 Box Jumps Rest 2 mins Run 250m 15 DB Thrusters 15 Weighted Sit Ups Rest 2 min Run 400m 9 DB Clean and Jerks 9 Candlestick to burpee Rest 2 minRead More

Training of the day! A. For Form! 100 Squats 40 Pull-ups 80 Squats 32 Pull-ups 60 Squats 24 Pull-ups 40 Squats 16 Pull-ups 20 Squats 8 Pull-ups B. AMRAP 16 10 Wallball Sit Ups 10 Deadlift 225/145 150m RunRead More

Training of the day! A. EMOM 10 Burpees! Magic # +4! B. For Form! 5 rounds of: 7 MU 10 DB Deadlift (single leg for added difficulty) C. For time! (10 min cap) 50 Seated Strict Press 50 DU 40 SSP 60 DU 30 SSP 70 DU 20 SSP 80 DURead More

Training of the day! A. Every :30 14 minutes 1 Front Squat @ 70% B. For time! 21-15-9 HSPU Ring Dips Push Ups C. 110 GFYRead More