Coaches choice starter EMOM 40 Rotate between: 2 Snatch 135/95 4 Push Press (from rack) 135/95 6 Power Cleans 8 DeadliftRead More

5 mins planks AMRAP 35 400m run 15 Walking lunge 115/75 15 Front SquatsRead More

100 Wallball Sit Ups EMOM 8 30 Double Unders ME DB Snatch 50/35 EMOM 20 10 Wallball on ODD 14 Burpees on EvenRead More

Tabata Box Jump Overs 20/24 Every 2 minutes for 5 rounds: 9 Deadlift 135/95 6 Hang Cleans 3 Push Press As fast and unbroken as possible! For time: Half Murph 800m Run 10 rounds of: 5 Pull Ups 10 Push Ups 15 air squats 800m Run Wear a vest for RX.Read More

Tabata Push Ups Tabata Air Squats At 0:00 Run 800m At 6:00 15 Muscle Ups At 10:00 Run 800m At 16:00 30 Deadlift 275/175 (60%) At 20:00 Run 500m At 23:00 100 Double Unders At 26:00 Run 500mRead More

100 Partner Sit Ups Every :90 for 10 rounds: 5 Burpees 10 Box Jump 5 Burpee Box Jumps 3 rounds of: 2 mins max cal row 2 mins max goblet squats 55/35 Rest 2 minsRead More

Tabata Sit Ups For time: Run 1k 15 Clusters 155/105 (50%) Rest 3 minutes Run 800m 10 Squat Clean and Jerks 185/125 (60%) Rest 3 minutes Run 500m 5 Squat Clean and Jerks 225/145 (70%) Rest 3 mins 3 rounds of 150m Run 1 Squat Clean and Jerk 245/160 (80%)Read More

Tabata DU AMRAP 9 150 run 3 squat snatch 115/75 EMOM 20 10 Wallball on ODD 13 Burpees on EVENRead More

Dont forget the summer schedule starts tomorrow. Classes will be M-F 5:15,6:16,4:30,5:30,6:30. Open gym will be 8-11 and 2:30-4:30. 10 Skin the cats EMOM 10 1 Bear Complex 185/125 (60% C&J) For time: 1/3 Murph 500m Run Then 7 rounds of 5 Strict Pull Ups 10 Hand Release Push Ups 15 Hitch Rep Air Squats...Read More

5 mins planks For time: 30 Snatch 115/75 800m Run Rest 2 mins 30 Clean and Jerks 135/95 800m Run Rest 2 mins 30 Deadlift 225/135 800m RunRead More