Fitness – Performance  A.  In teams of 4  400M Run – Everyone  150 x Thrusters @ 65lb/45lb  400M Run – Everyone  150 x Pull-ups  400M Run – Everyone  150 x Wallballs @ 20lb/14lb  400M Run – Everyone  150 x Kettlebell Swings 1.5 pood/1 pood  Reps maybe partition anyway between teammates.  Everyone must be present from...Read More

It’s on! New KB class schedule starting next week.  Check the schedule! 10:00 AM KB CLASS A. PULL UP LADDER (1-5) 10 2 – Hand Swings between rungs   B.  5RDS SINGLE KB CHAIN -Squat -Press -Squat -Snatch Switch hands Repeat for 5R/L Rest 60-90 Sec.      Read More

Warm up – If you get to class early please start warming up. When class starts please grab a barbell and start to warm up with position work. Snatch – work up to daily training max – 3 misses and you’re done. Clean and Jerk – Work up to daily training max- 3 misses and...Read More