6:00 PM KB CLASS A. 5 RDS – 5 DBL KB CLEAN & PRESS – 5 R/L RENEGADE ROW B. 9 EMOM – 6 R/L SNATCHRead more

Friends and Family Day!!!! A.  All levels = Our Warm-up is your work out!! Fitness: B.) 4 rounds w/partner You go I go 1st Partner does: 15 pull-ups or ring rows 4 Cal Assault Bike 1 lap run *2nd Partner rows until 1st Partner is done running and then switch Rowing should be done fairly hard, but score is total time to finish 4 rounds. Perform: B.) 4 rounds w/partner You go I go 1st Partner does: 15 pull-ups or ring rows 30 DU or 40 singles 1 lap run *2nd Partner rows until 1st Partner is done running and then switch Rowing should be done fairly hard, but score is total time to  finish 4 rounds. Competitor: B.) 4 rounds w/partner You go I go 1st Partner does: 15 pull-ups 50 DU 1 lap run *2nd Partner rows until 1st Partner is done running and then switch  Then buyout: 4 min AMRAP muscle ups Share 1...Read more

Fitness: A.) Deadlifts – 8×7 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Bench dips Performance: A.) Deadlifts – 8×10 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Dips Competitor: A1) Clean and 2 Jerks – 15 min. – work up to 1 lift at 80% or less A2) Dead lifts – 8×10 @45% or less B.) 4 rounds 15 double KB OH lunges 15 GHD or weighted sit-up 15 Dips -Results to comments!    Read more

Fitness: A.) Bench Press – 8×7  Bent over rows – 8×7  B.) 21-15-9 Goblet squat Burpee Box step ups (24/20) Performance: A.) Bench Press – 8×10 Bent over rows – 8×10 B.) 21-15-9 Front squat (135/95) Burpee Box Jump (24/20) Competitor: A1) Snatch – 15 min. – – work up to 1 lift @ 80% or less A2) Bench Press – 8×10 Bent over rows – 8×10 B.)21-15-9 Front squat (165/115) Burpee (touch pull-up bar) Box Jump (24/20) -Results to comments!Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 10 2-HAND SWINGS B. 4 RDS – 5 SWINGS – 5 SNATCH – 5 PRESS – 5 FRONT SQUATS – SWITCH HANDSRead more