10:00AM  KB CLASS A. 5 RDS OF SINGLE KB COMPLEX 5  1-Hand Swings R/L 5 Snatches R/L 5 Thrusters (squat – press) R/L 5  1-Hand Swings R/L -Rest 90 – 120 sec. between rounds -Use snatch weight bell B.  2 RDS – Pull-up Ladder 1-5 -do 10 2-Hand Swings between rungs of pull-ups  Read More

Know your score 5:30 INTERMEDIATE KB CLASS A.  5 RDS TGU L/R 10 2-Hand Swings 5 Goblet Squats B. 8 Min. EMOM 5 R/L 1-Hand Swing 5 Push-ups C. 2 RDS 1 Min. R/L Rack holds (Snatch weight)   6:30 BEGINNER KB CLASS A. 5 RDS 8 KB DL 5R/L Press B. 5 RDS 8...Read More

Enhancing your movement skill… Coming in August 5:30PM INTERMEDIATE KB CLASS A. 5 RDS 5 DBL KB Front Squats 5R/L Snatch Rest 30-60 Sec. B. 5 RDS 5 DBL Clean & Press 5 Pull-ups Rest 30-60 Sec. C. 50 1-Hand Swings AFAP   6:30 BEGINNER KB CLASS A. 5 RDS or (15-20 min. TGU Review)...Read More

10:00AM KB CLASS A. 5 RDS SINGLE KB COMPLEX Complete 5 Reps with Right/Left of the following movements: 1-Hand Swing Snatch Clean & Push Press Rest 60-120 sec between rounds B. Tabata (20 sec work/10 sec rest x 8 rds) Scorpion Push-up Rest 1 minute Reverse Lunge with twistRead More

  5:30 INTERMEDIATE KB A. 5 RDS TGU+5 Front Squats Right/Left TGU from ground to standing, bring KB from OH into rack position, perform 5 front squats, press KB to OH position, TGU from standing position to the ground.  Switch hands. B. 5 RDS 5 R/L Snatch – Heavy 5 pull ups C. 2 x...Read More

  Is 4 too many? 5:30 INTERMEDIATE KB A. 3 RDS 10 DBL KB DL 5R/L See Saw Press (Double KB rack position and alternate arms pressing) Rest 60 sec. B. 40 RDS 15 sec. on/off 1-Hand Swing alternate hands each round use 1-bell heavier than snatch C. 6 Minutes 1st Minute – KB overhead...Read More

Kettlebells + Moustaches = Strength 10:00AM KETTLEBELL CLASS   A. 3 CLEAN & PRESS LADDERS Start with 1R/L C&P and ladder reps up to 5R/5L Do same amount of reps of pull-ups between rungs of C&P   B. 5 RDS 5 R/L Snatch Rest 30-60 sec between roundsRead More

    All you need is a kettlebell and a thong, and a shovel.   No Classes tonight.  Stay tuned for updates.   5:30 INTERMEDIATE KB A. 5 RDS 1 TGU L/R 10 2-Hand Swings 5R/L 1-Hand Swings   B. 32 RDS Every 15 Seconds alternate: 2-Hand Swings Rest Sit thru Rest   6:30 Beginner...Read More

What is your favorite workout montage? 5:30 Intermediate KB  A. 5 RDS DOUBLE KB COMPLEX 5 Cleans 5 Push Press 5R/5L Reverse Lunges rest 60-90 sec between rounds   B. 10 RDS EMOM 6 R/L Snatch   6:30 Beginner KB A. 6 RDS 5 KB Deadlift 5R/L Floor Press 5 Goblet Squats rest 60 sec....Read More

  10:00 AM KB CLASS A. 5 RDS 5R/5L KB CHAIN Start with non-dominate hand. Chain: Snatch, Press, Snatch, Squat, switch hands Rest 60 – 90 sec. between rounds   B. AFAP COMPLETE 5 RDS OF 5R/5L 1-HAND SWINGS  Read More