Strength30 Reps of:“Kneeling Jump to Feet + Broad Jump”or“Double Broad Jump” Focus on Hip Extension, Glute Activation, and hang time. Land with quiet and controlled feet. Prioritize increasing body temperature and explosive movements (such as squat jumps) during warm-up, along with effective calf stretching. [Video Demo of Kneeling Jump to Feet + Broad Jump](http://www.youtube.com/watch?v=Tn2QCH2TXF8) Workout...Read More

20 minutes to build to: 5×3 Mid Hang Squat Cleans @75%AMRAP 175 Wallball 10 T2B 2 Shuttle SprintsRead More

50 KBS Every :06 for 50 reps! 1 power snatch @ 60% AMRAP 10 5 Bar Facing Burpees 2 Bear Complex Rest 2 AMRAP 10 5 BFB50 Double UndersRead More

Classes today are at 12:00. 4:30, and 5:30. 50 KBS Every 2 mins for 5 rounds: 10 Deadlifts @ 65% AMRAP 5 ME Cal Row Rest 2 AMRAP 5 Box Jumps Rest 2AMRAP 5 ME Clean and Jerk @65%Rest 2AMRAP 5 ME Snatch @ 65%Read More

Classes today will be at 515, 615, 1200, and 430. 12 days of Christmas! 1 Bear Complex 95/652 Muscle Ups 3 Burpees4 Push Ups 5 Pull Ups 6 Air Squats 7 Wallball 8 T2B9 KBS 55/3510 Box Jumps 11 HSPU 12 Cal RowRead More

EMOM 40 Rotate between: 30 Lateral Bar Hops 7 BFB 5 Hang Squat Clean and Jerks10/7 Cal RowRead More

I think we all know what it is.Read More

50 KBS Every 2 mins x 5 rounds10 Unbroken deadlift @60% AMRAP 17 10 Box Jumps 5 Clean and Jerks @ 65% 1 muscle upRead More

Shoulder mobility clinic at 6:30! There will be no regular 6:30 class. Ever 2 mins for 5 rounds:Row 250m Every 2 mins for 5 rounds:50 Feet Overhead Walking Lunge 45/35 Every 2 mins for 5 rounds: 10 T2B 1 min PlankRead More

There will be NO 12:00 class today. 50 Cal row Every :12 for 50 reps:1 power snatch @ 60% Every 2 mins for 5 rounds: 50 Ft DB walking lunge50 Ft. broad jump AMRAP 7 L: 5 KB C&J. 5 KB Squat C&J, 5 KBS R: sameRead More