1k Run 3 min Front Rack Hold 95/65 5 mins squat hold EMOM 10 25 ft Banded Bear Crawl EMOM 10 2 Wall Walks For form! 50 Pull Ups (strict) 75 Hand Release Push Ups 100 Hitch Rep Air squatsRead More

1k Run 5×15 Ring Rows 5 mins Dead Hang AMRAP 15 (For Form!) 50ft Farmer Carry Walking Lunge 10 Double KB Push Press AMRAP 15 1 MU 1 Rolling Candle Stick 5 DU 2 ” 2 ” 10 3 ” 3″ 15 4 ” 4 ” 20Read More

1k run 30 strict Snatch Balance pvc/ or bare bar 5 mins barrel stretch. 20x kneeling jump to triple broad jump Work up to; Deadlift 5X3 @80% Amrap 11 5 burpees 15 kbs 55/35Read More

1k Run 100 Partner Wallball Sit Ups 3 mins planks AMRAP 9 12 Alt DB Snatch from floor 50/35 12 Box Jump Overs Rest 3 AMRAP 9 12 HSPU 12 Medball Cleans Rest 3 AMRAP 9 12 Pull Ups 12 Steps OHWL (6 left, 6 right) 50/35Read More

Please be advised that we will have no 515 class tomorrow. We are sorry for the inconvenience. Please sleep in. 1k Run 10 Skin the Cats 3 Mins Dead hang 15 Reverse Muscle Ups 15 Assisted Muscle Ups EMOM 20 15 Wallball On ODD 15 Burpee On EVENRead More

1k Run 20 TGU 4 mins Couch Stretch 5 Rounds for form: Lt Arm: 10 DB Deadlift, 10 Power Cleans, 10 Push Press, 10 Snatch Rt Arm: Same For time: 5 rounds of: 50 Double Unders 25 KBS 55/35 20 KB Deadlift 10 Box Jump OversRead More

1k Row 100 Partner Wallball Sit Ups 5 mins planks 15 Mins Banded Ring Muscle Ups EMOM 10 2x: 1 Kip Swing 1 Kipping Pull Up 1 Butterfly 1 Chest to Bar AMRAP 18 150m Run 5 Pull Ups 10 Push Ups 15 Air Squats Vest for RX.Read More

1k Run 30 SOTS Press 5 mins squat hold 3 rounds for form: (10 min cap) Left Arm: 10 DB Snatch, 10 DB Push Press, 10 DB OHS Right Arm: Same Muscle Up Drills (10 Mins) For time: 21-15-9 Pull Ups Box Jump Overs 21-15-9 Jumping Lunge Sit Ups 21-15-9 OH Walking Lunge 45/25 3...Read More

1k Run 50 Unbroken KBS 4 mins pigeon pose Work up to: Deadlift 5 x 1 x 80% AMRAP 20 5 BFB 10 T2B 150m RunRead More

1k Run 16 TGU 3 mins dead hang EMOM 10 Heavy Banded Bear Crawl For perfect form! (hardest version of each move possible) 50 HSPU 50 Pull Ups 50 Push Ups 50 Weighted Step Ups 50 Bar Bell Sit UpsRead More