50KBS 50 Light weight windmills For time: 300m 75 Wallball Rest 2 mins 40 Goblet Squat 55/35 500m Rest 2 mins 800m Run 30 Backsquat (from Rack) 185/125 Rest 2 mins 30 Front Squat 155/105 1000m RunRead More

100 Partner WB sit Ups AMRAP 3 2 Muscle Ups 1 Snatch 115/75 Rest :90 AMRAP 6 4 Bar Facing Burpees 3 Muscle Ups 2 Snatch Rest 3 AMRAP 9 6 Candle Sticks 5 BFB 4 MU 3 Snatch Rest 4:30 AMRAP 12 150m Run 7 Candle Sitcks 6 BFB 5 MU 4 SnatchRead More

10 Skin the Cats For time: 10 rounds of: 1 Double Bear Complex (2 PC, 2 FS, 2PP etc etc) 135/95 10 Deadlifts 30 Lateral Bar Hop Rest roughly twice your working time. AMRAP 5 10 Med ball Cleans 10 Wallball Sit Ups Rest 3 mins AMRAP 5 20 Slamball 10 STOH 115/75Read More

Tabata DU EMOM 20 Rotate between; Burpees Pull Ups Run 150m Wallball Box Jump Over 30/24 Start at 12 reps and add a rep each round. At 20:00 for time; 15-10 reps Burpees Pull Ups Run 150m Wallball Box Jump Overs 30/24Read More

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