Training of the day! A. 100 Hollow Rocks B. 5 rounds, not for time: 5 Muscle Ups 10 Weights Box Step Ups 12-20 inch box C. For time: 10-1 KBS 70/45 10-100 Double UndersRead more

Training of the day! A. AMRAP 10 Seated Strict Press 45/35 B. 5×10 Front plate raises 10-45 C. For FORM: 30 Deadlift (lift, lower, reset. Do not let go of the bar) @60% 30 Pull Ups 30 T2B 30 Box Jump 24/30 30 Wall Kick Ups EC: With a partner: 7 min Cap 3 Rounds for time: Person 1 rows 250M Person 2 Holds 2 KB in Rack Position 55/35 Person 1 Holds KB in Rack Person 2 Rows 250MRead more

Training of the day! A. Coaches choice for warm up. B. For 4 rounds: Do some stuff and do some stuff.Read more

Training of the day! A. Complete as many burpees as possible in 20 seconds at 100% effort. Take that number and subtract 1 rep. Complete that number of burpees EMOM for 10 minutes. B. For perfect for: (15 min Cap) 10-1 Ring Dips 1-10 Ring Rows C. Tabata Banded Broad Jump Extra Credit: 5 rounds of: 10 GHD Sit Ups 30 Second Plank HoldsRead more

Free class at 10:30 with Open Gym from 11:30 to 1! See you there!Read more