Fitness  A1.  Strict Press – 6@9 (Load Drop) 4-9%  A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses  B.  Every 2 Mins for 5 Sets  15 x Ball Slams  150M Row or 1 Lap around the back  Performance  A1.  Strict Press – 6@9 (Load Drop) 4-9%  A2.  Weighted Pull-ups – 3...Read More

6:00 PM KB CLASS A. 6 RDS – TGU L/R – 5 X PULL-UPS B. 6 RDS – 10 R/L 1-H SWING – 3 GOBLET SQUATSRead More

  Returning this June will be the 2nd annual Super Friends thrown down. Similar to last year teams of 4 (2 Men and 2 Women) will compete in heroic fashion to see which group of super friends is the fittest in the gym! Besides competing we encourage all teams to dress the part for the...Read More

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – 15 PUSHUPS B. 6 RDS – 10 2-HAND SWINGS – 10 M CRAWLINGRead More

Fitness  A.  Back Squats @ 8@9 (Load drop) 4-6%  Simply work up to a heavy set of 8 reps on your back squat “1” rep away from failure.  Once you’ve established your 8 rep set, perform 2 – 3 sets of 8 reps 4-6% lighter.  Rest around 2 – 3 minutes between sets.   B....Read More

All Levels  A.  Est 1RM Deadlift  B.  Cindy  20 Min AMRAP  5 x Pull-ups  10 x Push-ups  15 x Air Squats  -Post results under comments  Read More

Fitness  A.  Est a 3RM or 5RM Front Squat  B.  AFAP    20 x DB Manmakers Performance  A.  Est a 1RM Front Squat  B.  AFAP  Grace  30 x Clean and Jerks at 135lb/95lb  -Post results under commentsRead More

All Levels  A.  6 Rounds (Recovery focus)  3 Mins any Aerobic movement (Running, jump roping, rowing, biking)  20 x Russian Swings  4 x Alternating TGU  10 x Goblet Squats w/3 Sec Pause  -Post results under commentsRead More

6:00 PM KB CLASS A. 5 RDS – DOUBLE KB LADDER – 1 X  CLEAN, PRESS, SQUAT – 2 X CLEAN, PRESS, SQUAT – 3 X CLEAN, PRESS, SQUAT B. 5 RDS – 10 R/L 1-HAND SWINGSRead More