David & Sarah Shaw are all in.  And they’re all in, together.  Teamwork has taken human form and they’re paving the way for other couples to crush goals, live healthier, and enjoy each other, just as they have. How long have you been claiming each other? S: We just celebrated our 17-year wedding anniversary a...Read More

All Levels: A.) Back Squat w/ Pause 6x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups Function: B.) For time: 10 Dbl KB Strict Press 15 KB 1-arm OHS 20 Dbl KB Push Press 25 Dbl KB Front Squats 30 Dbl KB...Read More

Function: A.) DB Floor Press 6×10 Finish…… 1x ME push ups B.) 5 rounds 20 wallball (14/10) 10 Dbl KB DL Buyout 50 Sit-ups Perform/RX: A.) Floor Press 6×10 Finish…… 1x ME push ups B.) 5 rounds 20 wallball (14/10) 10 DL (175/115) Buyout 30 T2B Compete: A.) Floor Press 6×10 Finish…… 1x ME push...Read More

No Classes tomorrow!  MN open at CFP Saturday and Sunday!  Info: MN Open Olympic Lifting Function: A.) Double KB OHS 4×3 B.) For time: 21 1-arm KB OHS 21 Box overs (24″/20″) 21 pull-ups For time: 21 cal row 21 KB Snatch 21 Burpees Perform/RX: A.) OHS 4×3 * From Squat Rack B.) For time: 21...Read More

Function: A.) 5 rounds – Carry Sand bag across lot – Sprint back *partner up or even triple up B.) 20 min AMRAP w/partner 10 cal row Run to grass and back 10 Dbl KB DL (1.5/1) 10 Wallball (20/14) Perform/RX: A.) 5 rounds – Carry Sand bag across lot – Sprint back *partner up...Read More

Function: A.) Double KB strict press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 15 leg raises (hanging or lying) 100 single unders Bear Crawl <-> Perform/RX: A.) Strict Press 4×10 Finish…… 1x ME push ups *try to beat last week B.) 3 rounds 15 T2B 60 Dubs HS...Read More

Function: A.) DB- KB Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 ring rows 5 Push-ups 10 Air Squats Every 2 rounds perform 15 KB Swings Perform/RX: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for...Read More

All Levels: A.) BS / FS Heavy Single/Double KB Front squat Work up to the heaviest Squat you performed this week B.) 4 rounds 1 lap run 10 burpees over the box (24/20)(36/30) 1 lap run ***rest as needed between rounds ***carry sandbag or medball during run for 2 of the rounds ~Resutls to BTWB!Read More

Function: 4 rounds A.) KB Push Press 4×5 * In between sets…. x10 Bent over rows w/ KB B.) 20 min AMRAP 10 cal row/bike/ski 10 Burpees Every 2 min perform 3 heavy dbl KB power swings including start. Perform/RX 4 rounds A.) Push Press *Clean from ground 4×5 * In between sets…. x10 Bent over...Read More

Function: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 10 Dbl KB DL (2/1.5) 10 Air Squats 10 HR Push-ups 10 Pull-ups Perform/RX: A.) Deadlifts 5×5 *In between C2B Pull Ups 4×3 B.) 15 min AMRAP 4 DL (275/175) 6 Pistols 8 HSPU 10 C2B Compete: A.) Deadlifts 5×5 *In...Read More