Friends and Family Day!!!! A.  All levels = Our Warm-up is your work out!! Fitness: B.) 4 rounds w/partner You go I go 1st Partner does: 15 pull-ups or ring rows 4 Cal Assault Bike 1 lap run *2nd Partner rows until 1st Partner is done running and then switch Rowing should be done fairly hard, but score...Read More

Fitness: A.) Deadlifts – 8×7 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Bench dips Performance: A.) Deadlifts – 8×10 – @ 45% or less B.) 5 rounds 10 Walking lunges w/plate OH 10 Sit-ups 10 Dips Competitor: A1) Clean and 2 Jerks – 15 min. –...Read More

Fitness: A.) Bench Press – 8×7  Bent over rows – 8×7  B.) 21-15-9 Goblet squat Burpee Box step ups (24/20) Performance: A.) Bench Press – 8×10 Bent over rows – 8×10 B.) 21-15-9 Front squat (135/95) Burpee Box Jump (24/20) Competitor: A1) Snatch – 15 min. – – work up to 1 lift @ 80% or...Read More

Fitness: A.) KB Clean and press 5 L/R EMOM – 6 min. B.) 10 min AMRAP 5 WB (20/10) 20 singles 5 WB 40 singles 5 WB 60 singles and so on…. C.) Recovery 15min = Row, Bike, Walk, Jog, Performance: A.) Power Clean and Jerk 3 reps EMOM – 6 min. B.) 10 min AMRAP...Read More

Fitness: A.) KB clean 5×5 5 each each arm B.) 2k Row Every 2 min. 10 KB swings. FINISH w/ 10 burpees Performance: A.) Snatch Comp. 6×1 = Snatch+3OHS B.) 2k Row Every 2 min. 4 snatch (95/65) FINISH w/ 10 burpees Competitor: A.) Snatch Comp. 6×1 = Snatch+3OHS   B.) 2k Row every 2 min. 4 snatch...Read More

Fitness: A.) Ski Erg 3 sets 350m, 300m, 200m B.) 4 rounds 5 Deadlifts 10 knees 2 elbow Row 250 / Run 2 laps C.) Suitcase Carry – 8 min. Pick a heavy KB (1) Do not set down  you can only switch hands Performance: A.) DU’s rest 2 min between 125, 75, 50 B.) 4 rounds...Read More

Fitness: A.) Back Squats 8×7 @ 65% or less – 1:30 rest between sets B.) 10 Min AMRAP 3 Push ups 6 Ring Rows 1 Lap – half backwards C.) Hip Bridges – 40 Performance: A) Back Squats – – 8×10 @ 65% or less – 1:30 rest between sets B.) 10 Min AMRAP 3 HSPU  6...Read More

Fitness: A.) Superset @65% or less Bench Press – 6×7 Bent over Rows – 6×7 B.) EMOM – 8 mins. 10 Russian Swings – 2/1.5 5 burpees + bar tap C.) Mobility Performance: A.) Superset @ 65% or less Bench press – 6×10 Bent over Rows – 6×10 B.) EMOM – 8 mins. 10 AM....Read More

Fitness: A.) Make up lift B.) For time: 4 laps Run 3 cal Bike 20 HR Push-ups 3 cal Bike 20 sit-ups 3 cal Bike 20 HR Push-ups 3 cal Bike 4 laps run Performance: A.) Make up lift B.) For time: 4 laps Run 50 DU 20 HR Push-ups 50 DU 20 T2B 50...Read More

Fitness: A.) 5×5 Double KB FS B.) 7 min AMRAP 1 KB F. Squat + 1 KB Push Press Run to grass and back 2 KB FS + 2 KB PP Run 3 KB FS + 3 KB PP And so on… Performance: A.) Front Squat 5×3 gradually add weight – no misses B.) 7...Read More