KB Function: KB/DB Snatch  5x5R/5L Work on form. B.) 5 rounds Bear Crawl <->  10 Pull-ups 20 KB Swings (1.5,1) Perform RX A.) POS1 Hang snatch 7×1 @ 65% or less B.) 5 rounds Bear Crawl <->  10 Pull-ups 10 Box Jumps (24/20) Compete: A.) POS1 Hang snatch 7×1 @ 65% or less B.) 4 rounds HS walk <-> 15 C2B 15 Box Jump (24/20) –Results to Comments!Read more

Function: A.) RDL’s 5×5   B.) 8 min AMRAP 2 Burpees 2 Lunges 2 DB Push Press 4 Burpees 4 Lunges 4 DB Push Press 6 Burpees 6 Lunges 6 DB Push Press and so on… Perform/RX A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Pistols 2 STO (95/65) 4 Burpees 4 Pistols 4 STO (95/65) 6 Burpees 6 Pistols 6 STO (95/65) and so on… Compete: A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Pistols 2 STO (135/95) 4 Burpees 4 Pistols 4 STO (135/95) 6 Burpees 6 Pistols 6 STO (135/95) and so on…   -Results to comments.  Read more

KettleBell/Function: A.) Double KB Front Squats 5×5 (1.5/1) B.) 6 rounds 1 lap run(250m Row) 5 KB Thrusters (44,26) Perform/RX: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (115/75) Compete: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (135/95)   -Results to Comments      Read more

Kettlebell/Function: A.) Turkish Get up 5×3 (L,R) B.) For Time 1 mile run or 1500m row 5 min rest. 3 rounds  10 Goblet squats (45/35) 10 HR Push Ups 20 Lunges Perfrom/RX A.) Make up Lift B.) For Time 1 mile run 5 min rest. 3 rounds  10 Double KB FS (45/35) 10 HR Push Ups 20 Lunges -Results to comments    Read more

Friday Night Lights tonight at 6:30pm!  No 6:30pm Class. Function/KB A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster 5 Burpee 1 lap run Perform/RX A.) Back Squats 7×2 @ 80% pause 1st rep B.) 12 min AMRAP 5 KB Thruster (44,35) 10 Burpee 1 lap run -Results to Comments!Read more