EMOM 40! Choose your own adventure! Rotate Between: – 10 Medball Cleans OR 6 Double KB Cleans and 6 KB Front Squats – 150m Run OR 125ft Bear Crawl – 12/9 Cal Row OR 7 Burpee Pull Ups – 10 Alt DB Snatch OR 10 Steps OHWL (5 right/ 5 left)Read More

1k Run 5×20 KB Wind Mills 4 Mins Couch Stretch Squat PRACTICE! Max 135/95 (Coach Led) Deadlift 5×1 @85% AMRAP 12 5 Burpees 5 WallballRead More

1k Run 50 SOTS Press 3 Mins Dead hang 10 Reverse Muscle Ups Muscle Up Practice 3 rounds for reps: AMRAP 5 5 HSPU 10 Pull Ups 15 Bar Bell Sit Ups 35/45 Rest 2 minsRead More

1k run 20 TripPod to Headstand to HSPU if able 5 mins Planks EMOM 10 30 Double Unders (Or practice) AMRAP 25 150m Run 20 Lateral bar Hops 10 Box Step Overs 10 KBS 55/35 WEIGHT VEST FOR RX!!!Read More

1k Run 3 min Front Rack Hold 95/65 5 mins squat hold EMOM 10 25 ft Banded Bear Crawl EMOM 10 2 Wall Walks For form! 50 Pull Ups (strict) 75 Hand Release Push Ups 100 Hitch Rep Air squatsRead More

1k Run 5×15 Ring Rows 5 mins Dead Hang AMRAP 15 (For Form!) 50ft Farmer Carry Walking Lunge 10 Double KB Push Press AMRAP 15 1 MU 1 Rolling Candle Stick 5 DU 2 ” 2 ” 10 3 ” 3″ 15 4 ” 4 ” 20Read More

1k run 30 strict Snatch Balance pvc/ or bare bar 5 mins barrel stretch. 20x kneeling jump to triple broad jump Work up to; Deadlift 5X3 @80% Amrap 11 5 burpees 15 kbs 55/35Read More

1k Run 100 Partner Wallball Sit Ups 3 mins planks AMRAP 9 12 Alt DB Snatch from floor 50/35 12 Box Jump Overs Rest 3 AMRAP 9 12 HSPU 12 Medball Cleans Rest 3 AMRAP 9 12 Pull Ups 12 Steps OHWL (6 left, 6 right) 50/35Read More

Please be advised that we will have no 515 class tomorrow. We are sorry for the inconvenience. Please sleep in. 1k Run 10 Skin the Cats 3 Mins Dead hang 15 Reverse Muscle Ups 15 Assisted Muscle Ups EMOM 20 15 Wallball On ODD 15 Burpee On EVENRead More

1k Run 20 TGU 4 mins Couch Stretch 5 Rounds for form: Lt Arm: 10 DB Deadlift, 10 Power Cleans, 10 Push Press, 10 Snatch Rt Arm: Same For time: 5 rounds of: 50 Double Unders 25 KBS 55/35 20 KB Deadlift 10 Box Jump OversRead More