Training of the Day! A. 5×10 Good mornings B. 50 Unbroken KBS C. 25 minutes for your MAX EFFORT….. DEADLIFT!!!! D. AMRAP 6 30 DU 10 Push Ups Rest 3 mins AMRAP 6 5 Pull Ups 15 Air SquatsRead More

Training of the Day! A. 5×5 KB or BARBELL windmills. B. 50 UNBROKEN KBS C. 25 Minutes to find a max effort…. POWER CLEAN!!! Be sure to focus on a higher pull to catch the bar above a squat position. This is a different technique that a squat clean. D. 4 rounds for reps of:...Read More

Whos ready to see what you got? A. 5×10 Kneeling Shoulder Press Set up with a band low around the hips and anchored behind you, kneel on an ABMat complete 10 shoulder press with a light weight. Weight should be in each hand, keep the core tight with glutes engaged to keep your hips directly...Read More

Free class at 10:30, Open Gym until 1.Read More

Training of the Day! A. 10 total: Skin the Cats B. For time: 40 Deadlift @60% EMOM 4 Bar Facing burpees C. 50-40-30-20-10 Wallball Run 150m with wallball overhead in between sets.Read More

Training of the Day! A.100 Medball Sit Ups (with partner, each) B. EMOM 7 7 Pull Ups ME Slam Ball C. Its a rematch! AMRAP 16 12 S2OH @35% 10 Box Jumps 8 WallBallRead More

Training of the Day! A. 5×10 (each hand) Inverted KB Press B. Remember this one??? 3 sets of: 5 rounds of: 11 Snatch 75/45 21 DU rest 3 mins between sets * These are ALL OUT sprints, leave nothing on the table* C. 4x500m Row Rest 1:1  Read More

Training of the Day! A. 5 mins plank hold B.  Its the original! EMOM 40 Mins 1,5,9,13,17,21,25,29,33,37: 150m Run Mins 2,6,10,14,18,22,26,30,34,38: 5 Front Squats Start (from the ground) @ 50% and add 10/5lbs per round to failure then maintain last made weight. Mins 3,7,11,15,19,23,27,31,35,39 10 Cal Row Mins 4,8,12,16,20,24,28,32,36,40 5 Muscle Ups  Read More

Training of the Day! Its the last burpee Monday. As you dry those tears look back on all the fond memories you had while flopping on the floor. Today we will test how fast you can do 100/75 reps. I think if you give this a solid effort you will shock yourself with the results....Read More

Training of the Day! A. 3 cumulative minutes of Hand Stand Hold. Maintain hollow position with ACTIVE shoulders. B. Every 90 seconds for 10 rounds: 15 Wallball 10 Sit Up Wallball Toss C. For time @ 100% Effort 2000m RowRead More