6:00 PM KB CLASS A. 5 RDS -5 SQUATS -5-8 PULL-UPS B. 6 RDS -5 DBL KB CLEAN & PRESS -7 R/L SNATCH C. 3 X 12 HANGING LEG RAISERead More

6:00 PM KB CLASS A. 3 RDS -5 DL -5 R/L PRESS B. 6 RDS -10 R/L 1-H SWING -5 R/L WEIGHTED LUNGE C. 3 X 10 HANGING LEG RAISE  Read More

6:00 PM KB CLASS A. TGU LADDER DOWN 3R/L 2R/L 1R/L 1R/L -20 2 HAND SWINGS BETWEEN RUNGS B. 7 RDS -6 R/L SNATCH -20 FT FORWARD/BACKWARD CRAWLRead More

Hammer Race – “There must be tests” 6:00 PM KB CLASS A. Find Max rep Pull-ups/Flexed arm hang Rest 2 min. Max Push-ups in 2 Min. B. 10 RDS -10 2 HAND SWING -5 R/L PUSH PRESS C. 8 EMOTM 7 R/L SNATCHRead More

6:00 PM KB CLASS A. 5 RDS -TGU L/R -5 SQUATS -5 PULL-UPS B. 6 RDS – 5 R/L SNATCH -100 M SPRINT TOP OF EVERY 2 MINUTESRead More

6:00 PM KB CLASS A. 5 RDS -5 DBL KB CLEANS -5 DBL KB FRONT SQUAT -5 DBL KB PUSH-PRESS B. 10 RDS -10 2 H SWING -5 BEAR SQUAT PRESS C. 3 X 1 MIN. DBL KB RACK HOLD  Read More

2014 training begins this week 6:00 PM KB CLASS A. 4 RDS -7 KB DL -5 R/L PRESS B. 5 RDS -7 R/L SNATCH -5 R/L LUNGE -10M CRAWL FORWARDS/BACKWARDS C. 6 RDS 50 M SPRINTS    Read More

6:00 PM KB CLASS A. 4 RDS -TGU L/R -5 PULL-UPS -5 DBL KB FRONT SQUATS B. SNATCH LADDER 5-6-7-8-9-10 R/L -2 DBL KB  PRESS BETWEEN RUNGSRead More

Crawling is a great reset.  Resets are used to offset our daily habits that negatively effect our movement patterns (ex. sitting for prolonged periods, constant stress and stimulation, long periods of inactivity).  Resets are simple forms of active rest that improve your performance during workouts or can be used as the workout themselves.   In...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...Read More