Training of the Day “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Good mornings, 65/95 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Post your scores to the Whiteboard.Read More

Training of the Day Straight leg, deficit dead lift 10-8-6-4 @ % DL max then Tabata calorie row rest 3 minutes Tabata double unders (every 2 DU is equal to 1 cal) Post your scores to the Whiteboard.Read More

Training of the Day On the minute… 1 Thruster, 2 push press starting @ 65% of strict press 1RM increase by 5lbs ladies /10lbs men, each minute then AMRAP 10 minutes 12 Toe to bar 9 hang clean (50% of power clean max) 6 ring dip Post your scores to the Whiteboard.Read More

Training of the Day Back Squat Find your 1 rep max. 5 @ 60% , 4 @ 70% , 3 @ 80% 2 @ 90% 1-1-1 then taken from the ground each round do as many front rack lunges (alternating) in 1 minute as possible. rest :30 6 rounds at 70% of body weight Beginner...Read More

Training of the Day Skill- hand stand / hand stand walk then 16 total minutes of… Even minute- 4 TGU, (2 per arm) max rep double unders Odd minute- 4 snatches (70%) max rep push ups Score is total DU and PU. Post your scores to the Whiteboard.Read More

Training of the day of the Day Back squat As Many Reps As Possible in 4 minutes at 80% 1RM then AMRAP 8 minutes of… 15 Wall ball 5 L-pull up Post your scores to the Whiteboard.Read More

Training of the Day Time under tension strict press 1 second up, 6 second down. (1/6) @ 55% strict press max 5-5-5-5 then buy in- 200 mountain climbers 5 rounds of: 12 burpee box over 18 push press (115/75) cash out- 500m row Beginner Class 7:15a / 7:30p Clean; hang, power, full then… 21-15-9 of…...Read More

Training of the Day Dead lift 5-5-5 @ 80% 3-3-3 @ 85% then “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs.) Ring Dips Post your scores to the Whiteboard.Read More

Training of the Day Overhead Squat Find your 3 rep max. take 15 minutes to build up to and establish your 3RM then AMRAP in 4 minutes of…. 3 hand stand push ups 6 air squats rest 2 minutes AMRAP in 4 minutes of… 8 kettlebell swings 6 burpees *tally total reps between the two...Read More

beginner class 10:30a Hand stand progression, rope climb progression and toe to bar. THEN….. AMRAP in 10 minutes of… 10 step ups (20in box) 10 decline push ups 10 knee to elbow Post your scores to the Whiteboard.Read More