Anna is the type of person who wins quietly.  She crushes goals and gets her work in everyday without any need for special attention.  And she runs races in pig costumes.  So there’s that.  There is so much good in this read; just take a moment and soak in all the fitness wisdom that is Anna...Read More

Function: A.) 6 min. EMOM KB 1 arm swing, Clean, Snatch 2x(L,R) B.) 3 rounds, 3 min per round 1st 2 min: AMRAP 5 KB snatch 5 step ups (24/20) 3rd min: max distance KB farmer carry (1.5/1) *rest 2 min between rounds *alternate arms every 5 reps on KB snatch* RX/Perform: A.) 6 min....Read More

Function: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2 sec. * Last 2 reps are normal *In between Sets 3 strict Chin Ups B.) 4 rounds 21 cal row 14 Dbl KB Thrusters 10 ring rows Perform/RX: A.) Back Squat w/ Pause 4x5reps *Pause on 1st 3 reps for 2...Read More

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) TGU or Double KB FS B.) 14 min AMRAP 15 Dips 40 WB (20/14) 100 Single Unders RX A.) Make up Lift or Front Squats Heavy 3 rep w/ Pause 1st rep B.) 14 min AMRAP 2-3 MU...Read More

Whole Life Challenge WOD Saturday at 10am.   Regular classes the rest of the morning. Function: A.) EMOM – 8 min. Double KB Thruster x3 B.) 10 min AMRAP 10 Dbl KB Front Rack Lunge 10 leg raises (hanging or lying) 10 Step ups (24/20) Perform/RX: A.) EMOM – 8 min. Squat Clean Thruster x3...Read More

Function: A.) Heavy DB KB Complex  Double KB Clean, Squat, press, push press work up in wt. 5,4,3,2,1,1,1,1 B.) 6 rounds   *alt arms each round 8 KB suitcase DL 6 KB Snatch(or Clean) 4 KB OHS(or Front Squat) Perform/RX: A.) Snatch Heavy Single Finish with Drop set 6×1 B.) 5 rounds 8 DL (115/85)...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

Function: A.) Double KB OHS 5×3 *In between 20 second HS hold B.) 4 rounds Bear crawl <-> 15 Medball Slams (20/15) 2 lap run Perform/RX A.) OHS From Ground 5×3 *In between 20 second HS hold B.) 4 rounds HS walk -> 15 Medball Slams (30/20) 400 m run Compete: A.) OHS From Ground...Read More

Function: A.) 4x outside – sprint to grass and back 8 pistols rest 1 min. B.) 7 min AMRAP 5 ring rows 5 Dbl DB Push Press 5 KB SDHP Perform/RX: A.) 4x outside – sprint to grass and back 8 pistols B.) 7 min AMRAP 1 MU or 3 C2B 4 HSPU 5 SDHP...Read More