All Levels: A.) Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups 5 min rests 5k Run 5 min rest Fran 21-15-9 Thrusters (KBs or 95/65) Pull ups. -Results to comments!  Read more

KB Function: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar Taps (8)  B.) 8 min AMRAP 10  Hand Release Push-ups 50 single unders   Perform/RX: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar MU (3) w/ band(s) B.) 8 min AMRAP 10 Dips or 2-3 MU 30 Dubs Compete: A.) Single arm KB Press – 5×5 (L/R) in between sets – Bar Muscle Ups (3/1) B.) 8 min AMRAP 5/3 MU 50 Dubs -Results to comments.      Read more

KB Function A.) KB Front Squats  5×5  In between sets 5 strict pull-ups.  Add wt if needed.   B.)  “My Pet Pood” w/a partner complete 4 rounds 1 lap run(250 Row) 20 burpees 40 Sit-ups 1 partner must hold a KB at all times (1.5/1) Perform/RX: A.) KB/DB Front Squats 5×5 In between sets 5 strict pull-ups.  Add wt if needed.   B.)  “My Pet Pood” w/a partner complete 4 rounds 1 lap run 20 burpees 20 T2B 1 partner must hold a KB at all times (1.5/1) Compete: A.) KB/DB Front Squats 5×5 In between sets 5 strict pull-ups.  Add wt if needed.   B.)  “My Pet Pood” w/a partner complete 4 rounds 1 lap run 30 burpees 30 GHD 1 partner must hold a KB at all times (70/44)        Read more

KB/Function: A.) TGU 5×3 L/R B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) Perform/RX A.) Make up Lift or…… Heavy Back Squats – work up to heavy 3 rep B.) 15 min. AMRAP 10 – 1 arm KB swings 5L/5R 10 lunges 2 TGU (1L/1R) -Results to comments    Read more

Friday night lights at 6:30pm.  No classes at 6:30pm All Levels: A.) Back Squats 5×2 @ 85% pause 1st rep B.) For time w/partner: 80 Cal Ski 80 Cal Row 30 Cal Bike 400 Dubs(singles count as 1/2 rep) Alternate with partner as needed.  Read more