5 mins planks For time: 10 MU 30 Deadlift 225/155 Run 800m Rest 3 mins 10 MU 30 Front Squats 155/105 Run 800m Rest 3 mins 10 MU 30 Hang Cleans 95/65 Run 800m Rest 3 mins 10 MU 15 Bear Complex 45/35 Run 800mRead More

How the hell is it June already!? 100 Partner Wallball sit ups 2 rounds for reps! 3 mins to complete: 50 KBS 55/35 ME Burpee Wallball Rest 2 mins 3 mins to complete: 30 Alt KB Snatch ME Burpee Wallball Rest 2 mins 3 mins to complete: 20 KB Clean and Jerk ME Burpee Wallball...Read More

Coaches choice warm up For time: 21 T2B 75 DU 15 T2B 75 DU 9 T2B 75 DU 15 T2B 75 DU 21 T2B For time: 21 Thrusters 95/65 150m Run 15 Thrusters 150m Run 9 Thrusters 150m Run 15 Thrusters 150m Run 21 ThrustersRead More

Tabata Sit Ups For time: 400m Run 30 Box Jumps 30/24 Rest 2 mins 400m Run 30 OHS 75/45 Rest 2 mins 400m Run 30 Snatch 95/65 Rest 2 mins 400m Run 30 Power Cleans 135/95 Rest 2 mins 400m Run 30 STOH 155/105Read More

We will have class at 10:00 with OG from 11-2. See you then! “Holleyman” 30 rounds for time of: 5 Wall ball shots 3 Handstand push-ups 225/155 pound Power clean, 1 repRead More

EMOM 40 Rotate between; :30 plank hold 7 T2B 7 Deadlift 135/95 7 Rolling CandlesticksRead More

30 TGU (10 min cap) Tabata DU Tabata KBS Tabata Cal Row Rest 4 mins For time: 1k Run 50 Thrusters 45/35 30 HSPURead More

10 Skin the cats EMOM 15 Run 150m AMRAP 12 5 Box Jump Overs 30/24 10 STOH 115/75 15 Sit UpsRead More

Coaches choice warm-up EMOM 30 15 Wallball on ODD 15 Burpees on EVEN Continue with 15/15 to failure. When you can no longer complete the movement in the minute, move on the next movement and complete 12/12. Then 9/9. On the last rounds of movements do 15/15 regardless of time.Read More

5 mins planks EMOM 8 1 Squat Clean 155/105 2 Hitch Rep Front Squats 1 Push Press 1 Power Jerk 1 Split Jerk For time: 500m Run 25 Pull Ups 50 Push Ups 75 Air squats 500m Run 25 Pull Ups 50 Push Ups 75 Air Squats 500m Run Break Up work as needed. Break...Read More