Kettlebell/Function: A.) Double KB FS 5×5 B.) 30-20-10 DB Thrusters Sit-ups Perform/RX A.) Front Squats 4×3 @ 75% B.) 30-20-10 Thrusters (75/55) Sit-ups Compete: A.) Front Squats 4×3 @ 75% B.) 21-15-9 Thrusters (115/75) GHD’sRead More

KB/Function: A.) Make up Lift B.) For Time:  2k Row Every 3 mins  perform 10 Burpees Perform/RX: A.) Make up Lift B.) for time 2k Row Every 3 mins  perform 15 Burpees -Results to comments  Read More

Friday Night lights starts at 6:30pm  No classes after 5:30pm.     All Levels: A.) Back Squats 5×2 @ 80% pause 1st rep  B.) For Time: 3 rounds 12 Thrusters (95/65) 12 Burpees  Read More

KettleBell/Function A.) Skill Work – 15 min.  Turkish Get-ups B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Step Ups (24/20) 15 KB Swings 40 Single Unders Perform/RX/Compete A.) Skill Work – 15 min. B.) 16 min AMRAP EASY PACE 1 min of Row, Bike, or Ski 10 Box Jumps...Read More

Kettlebell/Function: A.) KB Lunge Press 5×8 (4R/4R) ** Inbetween sets 3 strict Pull ups B.) 3 rounds 10 C2B/15 Ring Rows 10 DB/KB Snatch 10 Cal Row Perform/RX A.) Snatch 5×2 @ 75% or less ** Inbetween sets 3 strict Pull ups or…. 5 kipping pull ups B.) 3 rounds 10 C2B 10 DB Snatch...Read More

Kettlebell/Function: A.) 5 min. EMOM KB Clean and Press 2 L/R (1.5/1) B.) For time: 40 Wallballs (20/14) 30 DL (135/95) 40 Sit-ups 30 DL (135/95) 40 Wallballs (20/14) Perform/RX A.) 5 min. EMOM Power Clean and Jerk 2 @ 70% or less B.) For time: 40 Wallballs (20/14) 30 DL (175/105) 40 Sit-ups 30...Read More

Kettlebell/Function: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 Double KB Push Press 10 Double KB lunges (suitcase carry) 10 Burpees Perform/RX A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (95/65) 10 Front rack lunges 10 Burpees Compete: A.) Front Squats 7×3 @ 70% B.) 5 rounds 10 STO (135/85)...Read More

Kettlebell/Function: A.) Turkish Get-up 3x 1-3 ladder L/R B.) “Mini-Murph” For time: 800 m row 40 Ring Rows 60 Push-ups 80 Air Squats 800 m row Break up reps as needed Perform/RX A.) Make up Lift B.) “Mini-Murph” For time: 800 m row 40 Pull-Ups 60 Push-ups 80 Air Squats 800 m row Break up reps as needed...Read More

All Levels. A.) Skill Work – 15 min. – Pick 1 skill to work on DU’s, Bar Taps, T2B, ***Keep reps to 5 or less per attempt.  B.) 5 rounds w/partner Partner 1: bike 8 cal or ski 300 m Partner 2: 20-30 DU then rest Switch when partner 1 is finishedRead More

Kettlebell/Function: A.) KB Lunge Press 4×10 5 each L/R new movement go light B.) 5 rounds 8 KB OHS (44/35) (4 each arm) or 16 air squats. Shuttle Sprint <-> 4X 8 Burpees Perform/RX A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 5 rounds 8 OHS (95/65) Shuttle Sprint...Read More