Fitness  A.  Every 2 Mins for 5 Sets  10 x DBL KB Swings  10 x DBL KB Front Squats  B.  AFAP  6 x DB Manmakers  30 x Cal Row  6 x DB Manmakers  20 x Cal Row  6 x DB Manmakers  10 x Cal Row Performance  A.  Every 2 Minutes for 5 Sets  3 x...Read More

Fitness – Performance  A1.  CGBP – 5 x 5 w/30 Sec Rest  A2.  Russian Swings – 5 x 10 w/2 Min Rest  B.  5 Rounds AFAP  200M Run/Row  15 x Burpees  -Post results under comments    Read More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 SQUATS B. 8 OTM – 12 DBL KB SWINGSRead More

Fitness  A.  Back Squats – 5 x 10 w/3 Min Rest  B.  3 Rounds AFAP  30 x Air Squats  20 x Russian Swings  10 x Ring Rows  Performance  A.  Back Squats – 5 x 5 w/3 Min Rest  B.  3 Rounds AFAP  30 x Air Squats 20 x Pull-ups  10 x Power Cleans @ 135lb/95lb ...Read More

All Levels  A.  Deadlifts – 5 x 5 w/3 Min Rest  B.  Jerry  AFAP  1 Mile Run  2K Row  1 Mile Run  -Post results under comments  Read More

6:00 PM KB CLASS A. 5 RDS – 3 DL – 10 2-HAND SWINGS B. Tabata – air squat – plank push – airborne lunge – leopard crawlRead More

Fitness A.  Front Squats – 5 x 10 w/3 Min Rest B.  AFAP 21 – 15 – 9 Wallballs  Kettlebell High Pull Push-ups  Performance  A.  Front Squats – 5 x 5 w/3 Min Rest  B.  AFAP  21 – 15 – 9  Wallballs  Pull-ups  Push-ups  -Post results under commentsRead More

All Levels  A.  12 Sets w/Partner 5 x Pull-ups (Strict) 5 x Dips or Ring Holds (10 Secs) You go I go B.  In Groups of 3-4 5 Min AB Calories (Partition as needed) 400M Group Run 5 Min Row Calories (Partition as needed) 400M Group Run -Post results under comments  Read More

FIT A.) active warm up B.) 6 sets – 30 seconds on w/ 15 second transition time – Wall balls – Ball Slams – Burpess – Situps – Rows * 1 min break between each set C.) Core work MobilityRead More

6:00 PM KB CLASS A. 5 RDS – SINGLE KB CHAIN 5 R/L – SNATCH – PRESS – CLEAN & PRESS – SNATCH – SWITCH HANDS B. 2 Breathing Ladders 5 -1 – 10 2-HAND SWINGSRead More