KB/Function: A.) Make up Lift B.) For Time:  2k Row Every 3 mins  perform 10 Burpees Perform/RX: A.) Make up Lift B.) for time 2k Row Every 3 mins  perform 15 Burpees -Results to comments  Read more

Friday Night lights starts at 6:30pm  No classes after 5:30pm.     All Levels: A.) Back Squats 5×2 @ 80% pause 1st rep  B.) For Time: 3 rounds 12 Thrusters (95/65) 12 Burpees  Read more

KettleBell/Function A.) Skill Work – 15 min.  Turkish Get-ups B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Step Ups (24/20) 15 KB Swings 40 Single Unders Perform/RX/Compete A.) Skill Work – 15 min. B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Box Jumps (24/20) 15 KB Swings 20 DU      Read more

Kettlebell/Function: A.) KB Lunge Press 5×8 (4R/4R) ** Inbetween sets 3 strict Pull ups B.) 3 rounds 10 C2B/15 Ring Rows 10 DB/KB Snatch 10 Cal Row Perform/RX A.) Snatch 5×2 @ 75% or less ** Inbetween sets 3 strict Pull ups or…. 5 kipping pull ups B.) 3 rounds 10 C2B 10 DB Snatch 10 Cal Row Compete: A.) Snatch 5×2 @ 75% or less ** In between sets 1 strict Muscle up B.) 3 rounds 10/5 Muscle Ups 10 DB Snatch 5 Cal Bike  Read more

Kettlebell/Function: A.) 5 min. EMOM KB Clean and Press 2 L/R (1.5/1) B.) For time: 40 Wallballs (20/14) 30 DL (135/95) 40 Sit-ups 30 DL (135/95) 40 Wallballs (20/14) Perform/RX A.) 5 min. EMOM Power Clean and Jerk 2 @ 70% or less B.) For time: 40 Wallballs (20/14) 30 DL (175/105) 40 Sit-ups 30 DL (175/105) 40 Wallballs (20/14) Compete: A.) 5 min. EMOM Power Clean and Jerk 2 @ 70% or less B.) For time: 40 HSPU 30 DL (225/155) 40 GHD’s 30 DL (225/155) 40 HSPU -Results to comments!  Read more