6:00pm KB CLASS A.  5RDS 5 DBL KB SWINGS 5 DBL KB CLEANS 5-10 PUSH-UPS 5 DBL KB FRONT SQUATS REST 30-90 SEC B.  5 RDS 1st 30 sec. – 5 2-Hand Swings 2nd 30 sec. – 10 2-Hand Swings 3rd 30 sec. – 15 2-Hand Swings 4th 30 sec. – 20 2-Hand Swings 5th...Read More

10:00 AM KB CLASS A. 2 RDS 10 R/L 1-Hand Swings 5 R/L C&P 10 R/L 1-Hand Swings 5 R/L FS 10 R/L 1-Hand Swings TGU L/R 10 R/L 1-Hand Swings 5 R/L Snatch 10 R/L 1-Hand Swings   B. 5 RDS 10 2-Hand Swings 10 Push-UpsRead More

6:00PM KB CLASS A. 5 RDS -TGU L/R -Snatch 5 L/R B. 4 RDS At the top of the minute complete 10 1-Hand Swings.  Rest in the Rack position.  At the top of the next minute perform 1 Thruster and switch hands and repeat. -1 RD consists of 1 min.  of each L/R hands and...Read More

6PM KB CLASS A. 5 RDS 5 Double KB C&P 5 Pull-ups -rest as needed B.  5 RDS 5 Double KB Front Squat 8 Double KB Swing -rest as needed C. 3 RDS -1 min. Double KB Rack hold -rest 1 min. -Use Double C&P bells for rack holdsRead More

It’s on! New KB class schedule starting next week.  Check the schedule! 10:00 AM KB CLASS A. PULL UP LADDER (1-5) 10 2 – Hand Swings between rungs   B.  5RDS SINGLE KB CHAIN -Squat -Press -Squat -Snatch Switch hands Repeat for 5R/L Rest 60-90 Sec.      Read More

New KB schedule starts next week, June 3rd.  Class Tuesday, Thursday beginning at 6 pm and Saturday at 10 am.  No Beginners KB. 5:30 INTERMEDIATE KB CLASS A. TAKE 15 MIN. TO FIND HEAVIEST TGU R/L B. AFAP 50 Snatches Rest 3 Minutes 100 1-Hand Swings -use snatch wt. bell for the swings 6:30 BEGINNER...Read More

5:30 INTERMEDIATE KB CLASS A. 5 RDS 5 Double KB Clean & Press 5 Pull-Ups 5 Double KB Front Squat -Rest 60-90 Sec. between rounds B. 2 Push-up Ladders (1-5) -Do 5 Double KB swings between rungs   6:30 BEGINNER KB CLASS A. 5 RDS 5 R/L Press 5 R/L Bent over Rows 5 R/L...Read More

10:00AM KB CLASS A. 5 RDS SINGLE KB COMPLEX – 5  1-Hand Swings – 5 Snatches – 5 Press – 5 Reverse Lunges -switch hands B. 10 RDS EMOM 10 1-Hand Swings -rest in rack position -switch hands at the top of the next minute  Read More

5:30 INTERMEDIATE KB CLASS A. 4 RDS -1/2 TGU L/R -TGU L/R  (one bell lighter than 1/2 TGU bell) -10 2-hand swings (1/2 TGU bell) B. 10 RDS EMOM 5 Clean & Jerks -alternate hands each round C. 3 x 8 HLR   6:30 BEGINNERS KB CLASS A. 3 PRESS LADDERS (1-5) -do same amount...Read More

Double KB Complex Day 5:30PM INTERMEDIATE KB CLASS A. 5RDS DOUBLE KB COMPLEX 5 – Double KB Swings 5 – Double KB Front Squats 5 – Double KB Press 5 – Double KB Swings Rest 60-90 Sec. between rounds B. 3 x 3-5 Pull Ups C. 16 RDS -5 Snatches every 30 sec. -Use heavy...Read More