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

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

AMRAP 15 150m Run 15 Wallball Rest 10 Mins AMRA 15 150m Run 5 Clean and Jerk 155/105 (205/135)Read More

AMRAP 7 10 Snatch 75/45 (95/65) 3 Muscle Ups Rest 3 mins AMRAP 7 10 Shoulder to OH 95/65 (115/75) 10 Box Jump 24 Rest 3 mins AMRAP 7 1 Bear Complex 115/95 (135/95) 7 HSPU Rest 3 mins AMRAP 7 3 Power Cleans 185/120 (225/145) 5 BFBRead More

12 min cap: 3 mins Hollow Rock 3 mins Super Man Hold 3 Mins Dead Hang From Bar 10 Mins of: Pull Ups Skills 10 min cap: 3 Rounds for Form: Left Arm: KBS, KB Snatch, Front Squat, KB Press, KB OHS Right Arm:KBS, KB Snatch, Front Squat, KB Press, KB OHS For Time: 40...Read More

AMRAP 35 400m Run 10 T2B 5 Front Squats 7 Clean and Jerks For mins 0-9 use 115/75 (135/95) For mins 10-19 use 135/95 (155/105) For mins 20-29 use 155/105 (185/120) For mins 30-35 use 175/115 (205/135) Change weights at the times specified regardless of where you are in the round.Read More