6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT B. 6 RDS – 6 R/L SNATCHES – 6 GOBLET SQUATS – 10 PUSH-UPSRead more

Fitness/Performance A. RDL 5×3 aim for 5-10lbs more then previous weeks. B. For time: 25 WallBalls (20/10)2 Pull ups20 WB4 PU15 WB6 PU10 WB8 PU5 WB10 PU Sport: A. RDL’s – 5×3 @ or above 1RM clean B. For Time: 35 Wallballs (20/14)4 Chest to Bar25 WB8 C2B15 WB12 C2B5 WB16 C2B C. Front squats 6×3 @85%    -Results to Comments.Read more

WOD: A.) Clean and Jerk – 8×1 @ 85% 2 min break or less B.) 8 rounds w/ partner – Handstand hold / planks and Sprints – 1 partner holds the hand stand while the other sprints across the parking lot to the grass then sprints back.   SPORT: A.) Clean and Jerk – 8×1 @ 85% – EMOM B.) 8 to 1 ladder HSP if alone. If partnered sport athletes should do shoulder taps with a goal number each round. Sprint to grass and back between each set, sport teams may rest as needed to facilitate an actual sprint. Accessory work: EMOM 10 min1-3 muscle upsIf you don’t have muscle ups spend 15-20 min on progressions -Results to comments!Read more

6:00 PM KB CLASS A. 3 LADDERS – 1-5 DBL KB PRESS – 10 2-H SWINGS BETWEEN RUNGS B. 4 X 1 MIN. LEOPARD CRAWLS – 1 MIN. REST BETWEEN RDSRead more

Friends and Family Day.  Bring a Friend to any class today! WOD: Friends and Family Partner WOD Buy in 2-lap run 3 rounds – 10 burpee’s 40 air squats 500m Row Buy out 2 – lap run Sport: Do WOD above with Comrade or on your own. Assessory Work: EMOM 20 minEven 5 bench pressOdd 8-10 GHDs or 30 sec plankRead more