Fitness: A.)Kettlebell – 5×5 Double bell squats (44/35) B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Perform: A.) Front Squats – 4×3 @75% B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Compete: A1) Front Squat – 4×3 @ 75% pause on your 1st rep 1 min. breaks B.) 21-15-9 Calorie Row Ball Slams HS Walk <-> after each roundRead more

Fitness: A.) Jump ropes / DU’s 30 sec. on 30 sec. off – 10 min. 20 singles B.) 4 rounds: 1 min Assault Bike 1 min KB Swings 1 min Burpees 1 min Squat Jumps 1 min rest 10 sec transition between stations Pick any station to start, resting station is always last each round Perform: A.) DU’s 30 sec. on 30 sec. off – 10 min. 15 DU’s every is your goal. B.) 4 rounds: 1 min Assault Bike 1 min KB Swings 1 min Burpees 1 min Squat Jumps 1 min rest 10 sec transition between stations Pick any station to start, resting station is always last each round Compete: A.) DU’s 30 sec. on 30 sec. off – 10 min. Get as many DU’s as possible B.) 4 rounds: 1 min Assault Bike 1 min American KB Swings 1 min Burpees 1 min Squat Jumps (touch pull-up bar) 1...Read more

Fitness: A) Dead Lifts – 4×5 @70% Perform: A) Dead Lifts – 4×5 @70% Compete: A1) Clean and Jerk – 4×1 @70% A2) Dead Lifts – 4×5 @70% All Levels: B.) “Danny” 20 min AMRAP 30 Box Jump (24/20)/ 30 box step ups 20 Push Press (115/75)/20 KB push press(35/26) 30 Pull-ups  Read more

Pull Up challenge starts today.  Talk to a coach for details! Fitness: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 1-arm KB OHS 2 Push-ups 4 1-arm KB OHS 4 Push-ups 6 1-arm KB OHS 6 Push-ups and so on… Performance: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 OHS (95/65) 2 HR Push-ups 4 OHS (95/65) 4 HR Push-ups 6 OHS (95/65) 6 HR Push-ups and so on… Compete: A1) Snatch – 4×1 @75% A2) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 OHS (135/95) 2 HR Push-ups 4 OHS (135/95) 4 HR Push-ups 6 OHS (135/95) 6 HR Push-ups and so on… Buyout 20 muscle-ups  Read more

  Whole Life Challenge at 10am in CFP Red. All Levels part A.) Make up lift.   Suggested lift: 1 rep max Back Squat Fitness: B.)3 Rounds AFAP 1 Round “DT” 200m Run 1 Round “DT 250m Row “DT” – 12 DB KB Deadlifts, 9 DB KB  Cleans, 6 DB KB Push Jerk (36, 26) Perform: B.) 3 Rounds AFAP 1 Round “DT” 200m Run 1 Round “DT 250m Row “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerk (155/105) Compete: B.) 3 Rounds AFAP 1 Round “DT” 200m Run 1 Round “DT 250m Row “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerk (155/105) Results to comments!          Read more