Function: A.) KB – swing + Snatch 4×3 -15min. then…. EMOM – 4 min. 10 Russian Swings (1.5/1) and 3 burpees B.) 12 min AMRAP 8 KB/DB snatch 12 Wallball 16 Sit-ups Perform: A.) (full) Snatch – 4×1 @ 75% No longer than 15 min. then…. EMOM – 4 min. 5 Muscle snatches (65/35) and...Read More

Fitness: A) Dead Lifts – 4×5 @70% Perform: A) Dead Lifts – 4×5 @70% Compete: A1) Clean and Jerk – 4×1 @70% A2) Dead Lifts – 4×5 @70% All Levels: B.) “Danny” 20 min AMRAP 30 Box Jump (24/20)/ 30 box step ups 20 Push Press (115/75)/20 KB push press(35/26) 30 Pull-ups  Read More

Pull Up challenge starts today.  Talk to a coach for details! Fitness: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 1-arm KB OHS 2 Push-ups 4 1-arm KB OHS 4 Push-ups 6 1-arm KB OHS 6 Push-ups and so on… Performance: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2...Read More

Fitness: A) with KB or DB 4 RDS – 3 R/L OF CHAIN OF MOVEMENTS – SWING, CLEAN, SQUAT, PRESS, SNATCH, SWITCH HANDS AND REPEAT B.) 4 rounds 7 Double DB Hang Snatch or Double KB snatch 35/26 7 Wallball (20/14) 7 Burpees Perform: A) Snatch – 2×1 @ 85% Warm up – 3,3,2,2,1,1, B.)...Read More

Fitness: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Perform: A.) HSPU progressions HS Walk Practice B.) 3 rounds – 3 min AMRAP 5 pull-ups 10 push-ups 15 Air Squats Rest 1 min between AMRAPs Compete!: A.) Rope...Read More

Fitness: A.) Double KB – Front squats 5×5 (1.5/1) B.) 6 rounds – 3 min per round (alternate) 1st – 2 lap Run then 20 DB snatch 2nd – 300m Row then 50 DU Perform: A.) Front Squats 5×3 B.) 6 rounds – 3 min per round (alternate) 1st – 400m Run then 20 DB...Read More

Fitness: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15 Double KB Thruster(35/26) 15 Dips 15 Cal Row 12 KB Thruster 12 Dips 12 Cal Row 9 KB Thruster 9 Dips 9 Cal Row Performance: A.) Superset 5×5 Bench Press 5×5 Bent over Row B.) For time: 15  Thruster(95/65) 15 Dips...Read More

  All levels part A.) Make up lift!! Fitness: B.) 12-9-6 Double KB Front squat( or goblet heavy!!) 500 m Row after each set Perform: B.) 12-9-6 Front Squats (165/95) 500 m Row after each set Compete: A.) Make up lift Suggested extra Lift: Front Squats 5×3 B.) 12-9-6 Front Squats (225/155) 500 m Row after each set...Read More

Halloween Costumes every class!  Prize for best costume every class! Fitness: A.) KB Snatch + OHS 4×1 (1L/1R) B.) EMOM – 10 min 8 Burpees 5 KB Swing (heavy) Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) EMOM – 10 min 10 Burpees 1 Snatch ***Score is total weight lifted Pick...Read More

Fitness: A.) Back Squats – 10×7 B.) For time: 30 Double KB Swing(35/26) 400 m run 30 Pull-ups 50 Step-ups 20 Ball Slams Perform: A.) Back Squats – 10×10 B.) For time: 30 Power Cleans (135/95) 800 m run 30 C2B 50 Box Jump (24/20) 2X Burpee Broad Jump <–> Compete: A1.) Clean and Jerk...Read More