5 mins planks EMOM 5 3 Deadlift @50% 3 Clean Grip High Pull 3 Power Clean Rest 2EMOM 5 3 Low Hang PC @55%3 Mid Hang PC 3 High Hang PC Rest 2EMOM 5 1 Squat Clean @60% 1 Mid Hang Squat Clean 1 High Hang Squat CleanRest 2 AMRAP 1110 Front Squat 95/6510 STOH...Read More

EMOM 30 Magic #+5 Wallball Burpee Cal RowRead More

With the incoming forecast calling for 12+ inches of snow the 5:15 and 6:15 classes will be cancelled. The rest of the schedule will tentatively remain unchanged. We will update you as the weather system progresses. We know everyone wants to come get swole and we will get the gym dug out and open as...Read More

100 Wallball Sit Ups Every 2 mins for 5 rounds: 10 Back Squat @ 55% AMRAP 10 3 Power Cleans @65% 5 HSPU Rest 2 AMRAP 10 20 Later Bar Hop15 KBS 55/35 10 Sit UpsRead More

Tabata: Air Squats Static Squat Hold Jumping Lunge For time: 10-1 Deadlift @65%1-10 Bar Facing BurpeesRead More

5 mins planks EMOM 5 (for form) @ 40% 3 Snatch Deadlift 3 Snatch High Pull 3 Power Snatch Rest 2EMOM 5 (for form) @ 40% 3 Snatch Push Press 3 OHS 3 Snatch Balance Rest 2 EMOM 5 3 Hang Squat Snatch @ 50% Rest 2AMRAP 9 On the left Arm: 10 KB Walking...Read More

100 Wallball Sit Ups EMOM 10 :30 ME Lateral Box Jumps EMOM 12 1 Bear Complex Start @ 40% ME Power Clean and increase around 5% each round.Read More

50 Cal row/ bike EMOM 30Magic #+4 Burpee Wallball Cal RowRead More

50 KBS EMOM 10 : @ 50% snatch1 Power Snatch 1 OHS 1 Snatch Balance 1 Power Snatch Rest 2 EMOM 10: 2 Shuttle Runs Rest 2 EMOM 10: Same weight2 Power Clean 1 Strict Press 2 Push Press 1 Power JerkRead More

3 mins wall sits Every 2 minutes for 5 rounds: 50ft Walking Lunge @40% Back Squat AMRAP 17 10 Thrusters 75/45 10 T2B 10 BFBRead More