1k Run 5×20 Wind Mills 5 mins Squat Hold 15 mins MU Drills AMRAP 25 15 Single Arm KBS Lt Arm 55/35 10 KB Snatch Lt Arm 5 KB Front Rack Squat, Lt Arm 150m Run 15 Single Arm KBS Rt Arm 55/35 10 KB Snatch Rt Arm 5 KB Front Rack Squat, Rt Arm...Read More

Warm Up: 1000m Run 1000m Row 5 Mins Planks 1 Min Wheel Pose Kip Practice For Perfect Form! 6 Rounds of strict Cindy AMRAP 12 50 Double Unders 3 Muscle Ups 5 Rolling Candle SticksRead More

Warm Up: 1000k Run 10x100ft Banded Bear Crawl 4 mins Pigeon Pose Then: 10x100ft Banded Broad Jumps Work quickly to: 5×5 Deadlift @70% EMOM 10 100ft Rubber Band RunningRead More

Warm Up! 1000m Run 75 PVC SOTS Press 4 mins couch stress 20 Tripod to headstand For perfect form! (1 second pause at top and bottom) 75 Air Squats 50 Goblet Squats 55/35 25 Double KB Front Squats 55/35 AMRAP 7 7 HSPU 12 KB Deadlift Rest 3 AMRAP 7 10 KB Alt Snatch 55/35...Read More

Warm Up: 1000m Run 5×20 Unilateral Press 3 mins barrel Stretch For form: 20 min cap 40 Strict Pull Ups/ Ring Rows 3 Mins Dead hang Kip Practice For time: 100 Double Unders 100 KBS 55/35 100 Sit Ups 100 Box Jumps 100 Double Unders Every min on the min do 5 push upsRead More

Warm Up: 1k Run 5×20 KB Windmills 3 mins squat Skills 15 Mins for: 15 Skin the Cats 15 Reverse Muscle Ups EMOM 20 ODD mins 8 Wallball EVEN mins 8 Burpees *Add a rep to each movement each round.Read More

Tomorrows Saturday class will be out in the wilderness! We are leaving the parking lot at 10am. We will be back by 12. Plan on some trail running! See you there…. or we will see you another time. For time: 4 rounds: 1200m Run 21 Goblet Squats 55/35 21 OH Walking Lunge 55/35Read More

Saturday we will be hosting our class off site! If you want to go on our little field trip please be at the gym and ready to LEAVE by 10:00. We will be back by noon. Plan on a little trail running and calisthenics…… EMOM 40 Rotate between 12/9 Cal row 7 HSPU 10 T2B...Read More

AMRAP 10 100m Run 5 Burpee Box JUMP Overs 24 5 Box STEP Overs with KB 55/35 (70/45) Rest 3 AMRAP 10 20 Air Squats 10 Push Ups 100m Run Rest 3 AMRAP 10 100 Ft Bear Crawl 100 Ft Walking Lunge 100m Run Wear a weight vest for RXRead More

5 rounds of: On a 3 min clock: 10 Burpees 15 Box Jumps 20 Sit Ups ME Double Unders Rest 1 min On a 3 min clock: 10 Burpees 15 Goblet Squats 55/45 20 KBS ME Pull Ups Rest 1 minRead More