Training of the day of the Day Back squat As Many Reps As Possible in 4 minutes at 80% 1RM then AMRAP 8 minutes of… 15 Wall ball 5 L-pull up Post your scores to the Whiteboard.Read More

Training of the Day Time under tension strict press 1 second up, 6 second down. (1/6) @ 55% strict press max 5-5-5-5 then buy in- 200 mountain climbers 5 rounds of: 12 burpee box over 18 push press (115/75) cash out- 500m row Beginner Class 7:15a / 7:30p Clean; hang, power, full then… 21-15-9 of…...Read More

Training of the Day Dead lift 5-5-5 @ 80% 3-3-3 @ 85% then “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs.) Ring Dips Post your scores to the Whiteboard.Read More

Training of the Day Overhead Squat Find your 3 rep max. take 15 minutes to build up to and establish your 3RM then AMRAP in 4 minutes of…. 3 hand stand push ups 6 air squats rest 2 minutes AMRAP in 4 minutes of… 8 kettlebell swings 6 burpees *tally total reps between the two...Read More

beginner class 10:30a Hand stand progression, rope climb progression and toe to bar. THEN….. AMRAP in 10 minutes of… 10 step ups (20in box) 10 decline push ups 10 knee to elbow Post your scores to the Whiteboard.Read More

Training of the Day Back squat 5-5-5 @ 80% 2-2-2 @ 90% then 3 rounds of… 1 min burpees 1 min goblet squat 1 min ring rows 1 min rest Post your scores to the Whiteboard.Read More

Training of the Day Snatch complex 1 high hang, 1 hang, 1 power, 1 full snatch, 2 overhead squats 6 total rounds to be completed in under 10 minutes @ 70-75% *power and full are to be touch and go reps. then 2 minute max calorie row 1 minute rest 2 minute max distance handstand...Read More

Training of the Day 12 minutes for 1 mile run + max rep pull ups rest 2 minutes 12 minutes for 1 mile run + max rep Thrusters (65/95) Post your scores to the Whiteboard.Read More

Training of the Day Strict press (from a split jerk foot position) 5-5-5 @ 70% 3-3-3 @ 80% then 21-15-9 wall ball / push up / kettlebell swing EMOM 1 split jerk at 80% (can be taken from the rack) Post your scores to the Whiteboard.Read More

Training of the Day barbell complex 1 high hang clean, 1 hang clean, 1 ghost ride clean. on the minute starting at 70% of power clean 1RM. Increase by 10lbs (5lbs for ladies) each minute until failure then 5 rounds for time of…. 10 ring dips 15 toe to bar 200ft farmer carry Post your...Read More