Kettlebell/Function A.) 16min. EMOM odd – double KB Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 1-arm DB Push Press 60 Single Unders 12 Sit-ups Perform RX A.) 16min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 12 min AMRAP 12 STO (115/75) 30 DU 12 Sit-ups...Read More

Function: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 Double KB Push Press Strict Pull-ups then… 20 Cal Row Perform: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 STO (135/95) C2B then… 20...Read More

Function: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (185/125) 11 Pull-ups 15 Wallball (20/14) Train: A) Deadlifts – 5×5 @ 80% B.) 7 min AMRAP 7 DL (205/145) 11 Pull-ups 15 Wallball (20/14) Compete: A1) Clean and Jerk – 5×1 @ 80% A2) Deadlifts – 5×5 @ 80% B.) 7...Read More

  Whole Life Challenge at 10am in CFP Red. All Levels part A.) Make up lift.   Suggested lift: 1 rep max Back Squat Fitness: B.)3 Rounds AFAP 1 Round “DT” 200m Run 1 Round “DT 250m Row “DT” – 12 DB KB Deadlifts, 9 DB KB  Cleans, 6 DB KB Push Jerk (36, 26) Perform:...Read More

Fitness: A.) Back Squats – 9×7 B.) For time: 500 Single Unders EMOM 3 GI Jane Perform: A.) Back Squats – 9×10 B.) For time: 250 DU EMOM 3 GI Jane Compete: A.) Back Squats – 10×10 * try to add 5-10lbs from last week B.) For time: 500 DU EMOM 2-3 muscle ups A1.)...Read More

Fitness: A.) Make up lift B.) For time: 21-15-9 Deadlift (155/105) Step ups (24/20) Optional Part C C.) For time: 30 Cal Row 50 Air Squats 30 Sit-ups 30 Pull-ups Perform: A.) Make up lift B.) For time: 21-15-9 Deadlift (225/145) Box Jump (24/20) Optional Part C C.) For time: 30 Cal Row 30 Pistols...Read More

Movement Warm-up Set  3 x Sets NFT 2 x <-> FAST Shuttle Run  1 x <-> FAST Backwards Run  10 x Medball Tosses (Over the pull-up bar)   10 x Medball Slams  10 x 1/2 GHD Sit-ups   A.  4 x Sets UNBROKEN For time:  20 x Wallballs  20 x Kettlebell Swings  20 x Pull-ups...Read More