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

1k Row 100 Partner Wallball Sit Ups 5 mins planks 15 Mins Banded Ring Muscle Ups EMOM 10 2x: 1 Kip Swing 1 Kipping Pull Up 1 Butterfly 1 Chest to Bar AMRAP 18 150m Run 5 Pull Ups 10 Push Ups 15 Air Squats Vest for RX.Read More

1k Run 30 SOTS Press 5 mins squat hold 3 rounds for form: (10 min cap) Left Arm: 10 DB Snatch, 10 DB Push Press, 10 DB OHS Right Arm: Same Muscle Up Drills (10 Mins) For time: 21-15-9 Pull Ups Box Jump Overs 21-15-9 Jumping Lunge Sit Ups 21-15-9 OH Walking Lunge 45/25 3...Read More

1k Run 50 Unbroken KBS 4 mins pigeon pose Work up to: Deadlift 5 x 1 x 80% AMRAP 20 5 BFB 10 T2B 150m RunRead More