Fitness  A.  5 Sets  5 x KB Front Rack Squats – Heavy!  45 Sec Rest  5 x KB RDL – Heavy!   B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  5 x Deadlifts  Performance A.  Establish a 10 Rep Back Squat  B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  3 x Heavy Power Cleans  Sport  A.  Back Squat – 3 x 10 w/2 Min Rest  B.  Every 2 Mins for 20 Mins (10 Sets)  150M Row/Run  3 x TNG Squat Snatches -Post results under comments Read more

NEW KB CLASS SCHEDULE: MONDAY, WEDNESDAY, FRIDAY AT 6PM 6:00 PM KB CLASS Following workouts will have movements that are performed as a superset (perform both movements before taking a rest).  During rest periods we will work on most important mobility/stretch/reset for each individual for at least 60-90 sec. A. 5 RDS -5 SQUATS -5 PULL UPS B. KB DL LADDER 2-4-6-8-10 3 C&P L/R BETWEEN EACH RUNG C. 6 RDS 15 2-H SWING 100 M SPRINT -walking back to bell is active rest        Read more

Fitness  A.  EMOM – 10 Mins  Even – 5 x BB Push Presses  Odd – 10 x Russian Swings  B.  Scaled Fran  21 – 15 – 9  Thrusters  Ring-Rows Performance  A.  EMOM – 10 Mins  1 x Snatch – 80%-90%   B.  Fran  21 – 15 – 9  Thrusters @ 95lb/65lb  Pull-ups  Sport  A.  EMOM – 10 Mins  Even – 3 – 5 x Reps Goat BB Movement @ 65%  Odd – 3 – 5 x Reps Goat Gymnastic Movement  B.  AFAP  21 – 15 – 9  Goat BB Movement @ 55%  Goat Gymnastic Movement  -Post results under comments  Read more

Moving day!  No classes today.  New schedule starts next week.  KB class Mon, Wed, Fri at 6 pm.Read more

There will be no regular classes today due to the move to the new space.  Moving will start around 9amRead more