6:00PM KB CLASS A. 4 RDS -5 DBL SWINGS -5 DBL KB CLEANS -5 DBL KB PRESS -5 DBL KB PUSH PRESS REST 60-90 sec. B. 20 MIN LOADED CARRY FOR DISTANCE -walk with a single KB for as far as possible in 20 min.Read More

Crawling basics: head up, contra-lateral movement, have fun 6:00 PM KB CLASS A.  10 RDS -10 2 Hand Swing -10 Push-ups B.  5 RDS -TGU L/R -5 R/L Clean -5 R/L Squat  Read More

6:00 PM KB CLASS A. 10 RDS 10 2-Hand Swings 2 Pull-ups B. 5 RDS 5 DBL KB C&P 5 R/L Bird Dog C. 800M Farmer’s Carry with single KBRead More

NO SATURDAY KB CLASS HOME WOD: 20 min crawling alternate between baby, leopard, and spiderman style and direction    Read More

6:00 PM KB CLASS A. 3 RDS 3 TGU L/R B. 50 KB SNATCH AFAP C. 3 X 1 MIN R/L RACK HOLD REST 1 MIN BETWEEN RDSRead More

6:00 PM KB CLASS A. 5 RDS – DOUBLE KB -5 SWINGS -5 CLEANS -5R/L SEE SAW PRESS -REST 60 SEC. B. 6 RDS AFAP 6 R/L SNATCH 5 PUSH UP WALKOUTS 10 AIR SQUAT  Read More

6:00 PM KB CLASS A. 5 RDS TGU L/R B. 4 RDS 400 Meter – Farmer’s walk w/KB 15 2-Hand SwingsRead More

6:00PM KB CLASS A. 5 RDS 10 DOUBLE KB SWINGS 10 PUSH UPS REST 30 SEC B. 5 RDS 8 DOUBLE KB CLEANS 5 PULL UPS REST 30 SEC C. 5 RDS 7R/L SNATCH 7 GOBLET SQUAT REST 30 SEC.Read More

Good Luck to all the athletes racing today! A. 5 RDS -5 1-Hand Swings -5 Clean & Press -5 1-Hand Swings -5 Snatch -5 1-Hand swings -5 Front Squat 1 RD Consists of performing all movement with each hand B. 3 x 12  R/L Bird Dogs  Read More

6:00 PM KB CLASS A. 5 RDS 10 2-Hand Swings B. 5 RDS -1 TGU L/R -5 Snatch R/L C. 5 RDS 10 R/L 1-Hand Swings D. 3 x 10R/L Bird Dogs  Read More