This Week Guys Test Week: We are testing the following movements Monday – 1 RM Back Squat Tuesday – 1 RM Strict Press Wednesday – 1 RM TGU or Clean and Jerk Thursday – Max Push Ups Friday – 1RM OHS We don’t allow 1 RM attempts often but when we do its after we...Read More

She’s has 5 dogs, she’s a coffee lover, and she collects teddy bears. What more could you ask for in a human being? In all seriousness, Ginny is someone with a huge heart and a brave spirit that take her through many adventures in life. J: What do you do for a living? G: I...Read More

Happy Veterans Day! All Levels: A.) 5 rounds Sprint to grass and back rest 1 min. B.) 10 Min AMRAP 10 American KB Swings (28kg/20kg)(Function= Russian) 12 Med Ball Slams (30/20, 50/40) 14 Sit-ups (Compete=GHD) Buyout 800 m row or run Results to BTWB!Read More

Function: A.) DB- KB Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.) 3 rounds 15 Pull-ups 15 Dips Bear crawl <-> 2X 2 DL (315/205) Perform/RX: A.) Front Squat w/ Pause Heavy Single *Pause for 3 seconds *In between Sets 3 strict Chin Ups B.)...Read More

Function: A.) Heavy KB Complex L/R One Arm – 3 swings, 3 cleans, 3 KB Front Squats Finish with Drop set B.) 10 min AMRAP 10 DB Snatch 10 DB OHS 50 PVC Lateral Hops Perform/RX: A.) Snatch Heavy Single 20 Min. Finish with Drop set 4×1 B.) 10 min AMRAP 10 DB Squat Snatch...Read More

Function: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 pull-ups 10 Step ups (24/20) 15 sit-ups 15 cal row Perform/RX: A.) Bent Over Row 7×8 *HEAVY BB Supine grip Single Leg RDL’s 5×5 * Barbell Supine Grip B.) 4 rounds 10 C2B...Read More

All Levels: A.) Back Squat w/ Pause 7x2reps *Pause on first rep for 3 seconds *Inbetween Sets 3-5 strict Chin Ups Function: B.) 5 rounds 10 Burpees 5 Heavy goblet squats or heavy slamball squats Perform/RX: B.) 5 rounds 10 Bar facing burpees 5 Front Squat (185/125) Compete: B.) 5 rounds 10 Bar facing burpees...Read More

All Levels: A.) BS / FS Heavy Single Function: B.) For time: 20 cal row 25 Wallball (20/14) 20 Sit-ups 25 Double KB DL 20 Burpee Box step Overs (24/20) 25 Double KB DL 20 Sit-ups 25 Wallball (20/14) 20 cal row Perform/RX (Compete): B.) For time: 20 cal row(30) 25 Wallball (20/14) (30) 20...Read More

Function: A.) 8 min. EMOM 3x KB Clean and Press B.) For time: 100 Single Unders 20 Dbl KB Swing 20 Pull-ups Rest 5 min Repeat with 1 KB Perform/RX: A.) 8 min. EMOM 2x Cleans + 2 Jerks * Heavy as Possible B.) For time: 75 Dubs 20 Power Clean (95/65) 20 Pull-ups Rest...Read More

Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10...Read More