Function: A.) Double KB strict press 6×10 Finish…… 1x ME push ups B.) 5 rounds 15 ring rows 15 Step ups (24/20) 15 Wallball (20/14) Perform/RX: A.) Strict Press 6×10 Finish…… 1x ME push ups *try to beat last week B.) 5 rounds 15 Pull-ups 15 Box Jump (24/20) 15 Wallball (20/14) Compete: A.) Strict...Read More

Join us on Saturday, Oct 24th for some interactive Trick or Treat fun! Anyone is invited.  Function/KB A). Heavy KB Complex 4 x (1L/1R) 3 Russian Swings 3 KB Cleans 3 KB Front Squats B). For Time: 10 Manmakers 400 m row 20 DB Snatch 30 Medball Slams 400 m Row 40 KB Swings 400 m...Read More

Function: Turkish Get up 5×2 L/R B.) 3 rounds 30 steps ups 7 Double KB Clean and push press Perform/RX: A.) Snatch Balance 5×3 * gradually add *end goal is to do more than your 1 rep max snatch B.) “Double Hanger” Games Masters Event 3 rounds 70 Dubs 7 Hang power CJ (135/95) Compete:...Read More

Function: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12 min AMRAP 10 Goblet Squats  10 step ups Run to grass and back Perform/RX: A.) Back Squats – 7×5 * Pick a # of PU’s that you can do strict all 7 sets. B.) 12...Read More

You may not know Ariel yet, but you already want to be her when you grow up.  And I’m sure her kids do too.  She’s a role model on all fronts.  The level of happy that this woman exudes is inspiring and uplifting.  Oh, and she’s a complete superwoman, (with unicorn powers). What do you do...Read More

  Function: A.) 10 min. EMOM 3 KB Snatches (L/R) B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 Burpees – 50 Cal Bike   Perform / Rx A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to...Read More

Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min...Read More

Function: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 Goblet Squat 9 HR Push-ups Perform/RX: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (1.5/1) 12 OHS (95/65) 9 HSPU Compete: A.) Back Squats 5×10 B.) 18 min AMRAP 15 KB Swings (2/1.5) 12 OHS (115/75) 9 HSPU...Read More

Function: A.) KB Clean and Jerk Progression one arm swing Clean Jerk B.) For time: 25 Dips 25 Pull-ups 25 Double KB Thrusters 25 Double KB Swings 800 m run Perform/RX A.) Clean and Jerk Top Down Progression  B.) For time: 25 Dips 25 Pull-ups 25 Thrusters (95/65) 25 Hang Power Cleans (95/65) 800 m run...Read More

With the recent addition of Beyond the White Board to CFP we all now have yet another tool to track all of our wildest fitness and lifestyle goals. Even if you haven’t started fully using BTWB yet I’m sure at some point you have wrote down your workouts, or taken a picture of your daily...Read More