Function: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Dbl KB Swings Dbl KB Fronts Squats Step ups (24/20) Perform/RX: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (115/75) Box Jumps (24/20) Compete: A.) Bent Over Row 6×10 Single Leg RDL’s 6×5 B.) 21-15-9 Squat Cleans (135/95)...Read More
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
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.) 6 min. EMOM Double KB Clean and Press x 5 B.) 8 min AMRAP 10 KB SDHP 10 DB Thrusters Perform/RX: A.) 6 min. EMOM Dead lift + Clean + 2 Jerks B.) 8 min AMRAP 10 SDHP (95/65) 10 Thrusters (95/65) Compete: A.) 6 min. EMOM Dead lift + Clean + 2...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
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.) 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
