Training of the Day Muscle up as a skill “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring DipsRead More

Training of the Day back squat 3-3-3 @ 90% 1RM then 4 rounds for time of… 25 wall ball 15 knee to elbow 50′ Broad jump  Read More

10:30 Intro class Snatch as a skill then…. AMRAP in 8 minutes of… 10 Kettlebell snatch (5 each hand) 10 air squats 10 push upsRead More

10:30 Intro class “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Training of the Day Hang snatch 5-5-5 @ 60/65/70% Snatch 1RM Send off on the 1:30 then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs)Read More

Training of the Day Clean 1 OTM @ 80% X 3 minutes 1 OTM @ 85% X 3 minutes 1 OTM @ 90% X 3 minutes rest 1 minute AMRAP 90 seconds @ 70% then AMRAP 3 minutes 5 burpee box overs 5 push ups rest 1 minute AMRAP 3 minutes 8 kettlebell swings 8...Read More

Training of the Day Thruster 5-4-3-2-1 60-70-80-90-100% 1RM then 10 minute AMRAP of… Thursters.(115/75) Yeah you read that right! Every minute on the minute do 4 burpee pull ups 7:30 beginner class Thruster as a skill then “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-upsRead More

Training of the Day Time under tension jerk press 1 up / 6 down @ 55% 1rm x5 rounds This is done with feet in split jerk position then 2 min ME toe to bar 1 min rest 2 min ME KBS 1 min rest 2 min ME box jump 1 min rest 2 min...Read More

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.   Training of the Day “Glen” For time: 135...Read More

training of the Day Back squat 2 x 6 @ 60%; 2 x 4 @ 70%: 2 x 2 @ 80% then 500m row 15 ring dips 30 air squats 500m run 15 pullups 30 wall ball 500m row 15 push ups 30 kb swingsRead More