Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments.    Read More

KettleBell Function A.) 8 min. EMOM odd – Back Squat x10  even – strict Pull up’s – 3/5 B.) 15 min AMRAP 5 pull up/Ring Row 9 1-arm OHS with KB/DB 13 Box Step Overs (24″/20″) RX A.) 8 min. EMOM odd – Back Squat x10 @65% even – strict Pull up’s – 3/5 B.) 15...Read More

Class at 8am and Noon today only! Function/Kettlebell A.) Warm-up B.) KB Fran 21-15-9 Double KB thrusters(35/26) Pull ups (Strict, or Kipping) Perform/Compete A.) Warm Up B) Fran 21-15-9 Thrusters (95/65) Pull Ups     Read More

Funtion/Kettlebell: A.) Max L/R Turkish get-up B.) Max L/R single KB Press C.) 15-12-9 Cal Row Burpee Perform: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower Compete: A) 1RM Snatch B.) 1RM Clean and Jerk C.) 15-12-9 Cal Row Burpee over the rower   -Results to Comments!...Read More

All Levels: A.) Warm Up B.) CrossFit Total Max Back Squat Max Strict Press Max Dead lift http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tplRead More

Kettlebell/Function A) Make up Lift B.) 12 min AMRAP 3-6-9-12… Russian KB Swings (1.5,1) DB Push Press (25,15) Sit-ups Perform: A) Back Squats Heavy 2 rep no Pause or….. Make up Lift B.) 12 min AMRAP 3-6-9-12… Hang Power Clean (115/85) HSPU or Push Press T2B Compete: A1) Heavy C and J – 1 miss...Read More

KettleBell: A.) 5x 1-3 ladder Heavy Snatch.  KB or Dumb bell. 1 snatch left, 1 snatch Right, 2 snatch left, 2 snatch right, 3 snatch left, 3 snatch right. B.) 17 min AMRAP 30 Burpees 30 DB Snatch/KB snatch 25 Burpees 25 DB Snatches 20 Burpees 20 DB Snatch 15 Burpees 15 DB Snatch 10...Read More

No Classes Christmas Eve and Christmas day. A.) Teach a relative how to squat for Christmas!   B.) Enjoy the simple things.    Read More

Function: A) RDL’s 4×3 slow tempo 3/3 then…… 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Swings (1.5/1) Goblet Squats (1.5/1) Single Unders (3X) Perform: A) RDL’s 4×3 slow tempo 3/3 then…… 1 legged split squats 3×15 (R/L) B.) 21-15-9 KB Swings (55/44) Goblet Squats (55/44) Double Unders (2x) Compete: A1) Clean and Jerk 4×1...Read More

Function/Perform: A) Back Squats  4×3 @75% then…..  1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch (Light) 10 Cal Ski or 4 Cal Bike 10 Wallballs 10 Cal Row Compete: A1) snatch – 4×1 @75% A2) Back Squats  4×3 @75% 1 legged hip bridge (50 L/R) B.) 4 rounds 10 DB Snatch...Read More