You know him as Coach Sam, but he started much like most of us did, at a bootcamp.  Proof that hard work, a positive attitude, and a healthy dose of humor produce great results.  Read on to get to know the one and only Sam Bastyr. What do you do for a living? I am...Read More

6:00 PM KB A. 3 ATTEMPTS AT 1 RM DL B. 16 EMOTM – TGU SWITCH HANDS EACH MINUTERead More

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

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

6:00 PM KB CLASS A. 5 RDS – 3 DEADLIFTS – TGU L/R B. 8 EMOM – 6 R/L SNATCHRead More

6:00 PM KB CLASS A. 7 RDS – 10 DBL KB SWINGS – 3 R/L PRESS B. 8 MIN. AMRAP – 5 R/L 1-H SWING – 100 M SPRINTRead More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 DBL KB FRONT SQUATS B. 10 EMOM – 5 R/L SNATCH C. 10 EMOM ALT. EACH MIN. – 5 PULL-UPS – 10 PLANK PUSHRead More

6:00 PM KB CLASS A. 5 RDS – 1 DEADLIFT – 15 PUSHUPS B. 5 RDS – 10 R/L SNATCH – 5 PULL-UPSRead More

6:00 PM KB CLASS A. 6 RDS – 10 DBL KB SWINGS B. 5 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEATRead More

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 10 R/L 1-H SWING B. 5 RDS – 8 DBL KB BENT OVER ROWS – 5 DBL KB FRONT SQUATSRead More