Training of the Day When Alexander Graham Bell invented the telephone, he had 3 voicemails from this TOD.  A. 16 Tabata rounds (:20 on, :10 off) of alternating: Sit Ups Plank Hold B. 3x Max effort: KB Hang Clean and Jerk (each arm) 35/20 Complete as many single arm HC&J right handed, upon failure immediately...Read More

Training of the Day A. EMOM 10 :30 Double Unders B. AMRAP 14 1 HSPU 1 Pull Ups 1 Candle Stick 2 HSPU 2 PU 2 Candle Stick 3 HSPU 3 PU 3 Candle Stick ect ect C. Every 2 mins for 5 rounds: Run 150m Max Effort Box Jump Overs Post your scores to...Read More

I did this workout with my cat, now he’s a lion. A. 5 sets of 10 Goblet squat with press out. (Hold the KB by the handles and hold in the goblet position. Squat to depth, press the KB out horizontally until arms lock out. Hold for 2 seconds, return to the goblet position and...Read More

Look at these beautiful people!! Try telling me you don’t want to come hang out with them!  (Okay, so you want to come to play with the dogs, that’s okay too!)Read More

Training of the day! A. Every 45 seconds for 10 rounds: 10 Hollow Rocks B. 6 Rounds of: On a 5 minute clock complete: 500m Run (scale with 400m run) 5 Muscle Up (Scale with Chest to Bar Pull Ups) Max Effort Clean and Jerk @ 55% Rest 1 min between rounds Score is total...Read More

Training of the Day A. 5×5(each arm) KB Wind Mills B. EMOM 40 Mins:1,5,9,13,17,21,25,29,33,37 3 Push Press @ 60% ME Jerk Mins 2,6,10,14,18,22,26,30,34,38 3 Back Squat @ 65% ME Back Squat Mins 3,7,11,15,19,23,27,31,35,39 5 Deadlift @ 65% ME Back Squat Mins 4,8,12,16,20,24,28,32,36,40 5 Power Cleans @ 60% ME Jerk Use the same weight for the...Read More

Training of the Day A. 5×3 Bridge Ups with 5 second hold B.  2 rounds for Reps: Tabata Air Squats Tabata Plank Hold Tabata DU *Rest 1 mins between sets* C. Recovery Run Distance to be announced at class.Read More

Training of the Day A. 5 sets of 10: Kneeling Shoulder Press Kneeling on an AbMat complete strict press with either DB or KB. Secure a band around waist and to an anchor point with tension for core activation and stabilization. B. 3 sets of: 5 rounds of: 11 Snatch 75/45 21 DU rest 3...Read More

A. 100 MedBall Toss with a partner. (100 per partner) B. Burpees Complex! EMOM 10: 8,9,10 or 11 Burpees. Do ONE more than last week. C. AMRAP 16 12 S2OH @35% 10 Box Jumps 8 WallBallRead More