6:00 PM KB CLASS A. 6 RDS – 5 DBL KB C&P – 7 DBL KB FRONT SQUAT B. 10 OTM – 7 R/L 1-HAND SWINGSRead More

All Levels  A1.  Establish a 6RM CGBP and then:   3 Sets of 6 Reps of A1 @ -10lb-20lb  A2.  5 x Strict Pull-ups after each set of CGBP w/2Min Rest  B.  AFAP  75 x Burpee Box Jumps @ 24inch/20inch  -Post results under comments  Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 GOBLET SQUATS B. 7 RDS – 10 R/L 1-HAND SWINGS – 3 PULL-UPSRead More

Monday 05192014 Fitness A.  Establish a 6RM Back Squat   then perform:  3 Sets of 6 Reps of A @ -10lb-30lb w/3 Min Rest  B.  3 Rounds AFAP  400M Run  20 x Alternating DB Snatches  Performance  A.  Establish a 6RM Back Squat   then perform:  3 Sets of 6 Reps of A @ -10lb-30lb w/3...Read More

All Levels  A.  Deadlifts 6@9 (Load Drop) 4-9%  B.  8 Rounds  200M Run  10 x Burpees  15 x Pull-ups  -Post results under commentsRead More

Fitness A.  Front Squats – 6@9 (Load drop) 4-9%  B.  8 Min AMRAP  10 x DB Thrusters  20 x Weighted Sit-ups  Performance  A.  Front Squats – 6@9 (Load drop) 4-9%  B.  8 Min AMRAP  10 x Thrusters @ 75lb/65lb  10 x T2B  -Post results under commentsRead More

6:00 PM KB CLASS A. 5 RDS – 2 DEADLIFTS – 5 R/L PRESS B. 6 RDS – 6 R/L SNATCH – 6 DOUBLE KB FRONT SQUAT – 10 PUSHUPSRead More

Fitness  A.  5 Rounds  300M Row/2 Laps around the block  10 x Strict Pull-ups  <-> 20M Bear Crawl  20 x Cossack Squats (Alternating)  Performance  A.  5 Rounds  300M Row/2 Laps around the block  5-8 x Muscle-ups  30 Sec HS Hold  20 x Cossack Squats (Alternating)  -Post results under comments  Read More

6:00 PM KB CLASS A. 4 RDS – 5 CLEANS – 5 R/L SEE SAW PRESS – 5 SQUATS B. 10 RDS – 5 R/L 1-HAND SWINGS – 1 GOBLET SQUATRead More

Fitness  A.  Every 2 mins – 5 Sets  10 x DB KB Swings  30 x Sec Ring Hold Plank (Push-up)  B.  AFAP  35 x Cal Row  100 x Walking Lunges  30 x Cal Row  Performance  A.  Every 2 mins – 5 Sets  3 x Snatches (Build)  B.  AFAP  50 x American Swings  150 x DU ...Read More