5xME Pull Ups (scale to get at least 10 reps) Superset with5×12 Plate CurlEMOM 10 1 bear complex @ 60% Clean and Jerk EMOM 10 12 Plate Ground to Overhead 45/25 (55/35) ME Later Bar HopsRead More

Back Squat 4×4 @ 80% (+5-10lbs)3 rounds for Reps: 1 min ME Cals Bike 1 min ME Sit Ups 1 min ME ALT DB Snatch 1 min ME Burpees 1 min ME KBS 55/35 Rest 1 min between roundsRead More

EMOM 32 Rotate between: 10 Deficit Deadlifts @40% 10/7 Cals Row30 Double Unders:30 PlanksRead More

5×10Sumo Squat @ 50% Back Squat For time: 21 Power Snatch 75/45 15 Pull Ups 9 OHS Rest 1 21 Snatch 95/65 15 Pull Ups 9 OHS Rest 1 21 Snatch 115/75 15 Pull Ups 9 OHSRead More

5×3 Squat Cleans @ 85% AMRAP 15 15 Box Jumps 10 STOH 95/65 5 BFBRead More

Tabata:Push Ups Tabata:Sit Ups AMRAP 23 1 Power Cleans@70% 3 HSPU 5 WallballRead More

5×3 Power Snatch @ 80% AMRAP 810 OHS 95/65 10 Bar facing burpees Rest 4AMRAP 8 10 T2B 10 Med Ball CleansRead More

5 rounds of:12-15 DB Bent Row Super set with 12 Reverse Bar Curl EMOM 20 30 Double Unders on EVEN 10 Alt DB snatch on ODD 50/35Read More

Due to the Winter Weather Advisory, we will be CANCELING todays 5:15 and 6:15 classes. Back Squat4×4 @ 80% AMRAP 5 30 Clean and Jerk 95/65 (115/75)ME Cal row/bike Rest 2 AMRAP 5 30 Snatch 95/65 (115/75) ME Box Jump Rest 2 AMRAP 5 30 Thrusters 95/65 (115/75) ME BurpeesRead More

Sumo Deadlift 5×10 @50% 7 Rounds of:21 KBS 55/3515 Wallball 9 Pull UpsRead More