Fitness: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 100 Single Unders after each round Perform: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 50 DU...Read More

Fitness: A.) Back Squats – 8×7 B.) 4-8-12-16-20 Push Press (75/55) Air Squats 1 lap run after each round Perform: A.) Back Squats – 8×10 B.) 5-10-15-20-25 Push Press (95/65) Air Squats 1 lap run after each round Compete: A.) Back Squats – 10×10 B.) 5-10-15-20-25 HSPU Lunges 1 lap run after each roundRead More

Fitness: A.) Superset 8×7 – upright row 8×7 – Floor Press B.) 5 rounds 10 Russian KB Swings 10 1 arm KB front squat (5L/5R) 10 Cal Row Perform: A.) Superset 8×10 – upright row 8×10 – Floor Press B.) 5 rounds 10 KB Swings (1.5/1) 10 1 arm KB OHS (light) (5L/5R) 10 Cal...Read More

Fitness: A.) Make up lift B.) For time: 21-15-9 Deadlift (155/105) Step ups (24/20) Optional Part C C.) For time: 30 Cal Row 50 Air Squats 30 Sit-ups 30 Pull-ups Perform: A.) Make up lift B.) For time: 21-15-9 Deadlift (225/145) Box Jump (24/20) Optional Part C C.) For time: 30 Cal Row 30 Pistols...Read More

Fitness: A.) 2 KB / DB Snatch + 2 OH squat 6×1 L/R B.) 4 min AMRAP 4 Med Ball Slams 8 Burpees 12 Wallball (20/14) 16 Mountain Climbers 3 min AMRAP 4 Med Ball Slams 8 Burpees 12 Wallball (20/14) 2 min AMRAP 4 Med Ball Slams 8 Burpees 1 min AMRAP Med Ball...Read More

Fitness: A.) 2 KB cleans + 2 KB – FS 6×1 L / R B.) Every 90 Sec for 10 Rounds 1st- 250M Row or 1.5 Lap Run 2nd- 10 sandbag squats Perform: A.) Clean and jerk  – Pos 3 and a half pause to full lift 6×1 @ 75% or less B.) Every 90...Read More

Fitness: A.) Strict press – 10×7 B.) For time: with a partner 8 laps running 80 step ups (24/20) 80 partner wall ball sit-ups 200 Single Unders ***partition as needed, one partner working at a time*** Perform: A.) Strict press – 10×10 B.) For time: with a partner 8 laps running 80 box jumps (24/20) 80...Read More

Fitness A.) Back Squat – 10×7 @65%  B.) 6 min AMRAP 1 double KB thruster 1  Burpee 2 double KB thruster 2 Burpee 3 double KB thruster 3  Burpee and so on… Performance: A.) Back Squat – 10×10 @65% B.) 6 min AMRAP 1 Thruster (95/65) 1 Bar over Burpee 2 Thruster (95/65) 2 Bar...Read More

Fitness: A.) Bench – 10×7 Bent Over Rows – 10×7 B.) 21-15-9 KB Front Squat (35/26) Sit-ups Performance: A.) Bench – 10×10 @ 65% or less Bent Over Rows – 10×10 B.) 21-15-9 OHS (95/65) T2B Compete: A.) Bench – 10×10 @ 65% or less Bent Over Rows – 10×10 B.) 21-15-9 OHS (115/85) T2BRead More

No Classes today!  Come watch 100 of the regions finest olympic lifters.   Saturday: 8am to 6pm Sunday: 8am to 6pmRead More