KB/Function: A.) Snatch – 5×5 L/R B.) 4 rounds 10 Step ups (24/20) 10 1-arm KB OHS 10 Pull-ups Performance: A.) Snatch – 5×1 @ 80% B.) 4 rounds 10 Box Jump (24/20) 10 1-arm KB OHS 10 Pull-ups Compete: A.) Snatch – 5×1 @ 80% B.) 4 rounds 15 Box Jump (24/20) 10 1-arm KB OHS 5/3...Read More

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.) 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

# FNL – progression press release wk-1 The open and Friday Night Lights are upon us! Even if you aren’t on a team please feel welcome to come into the gym to perform the open workout. We will run heats until everyone has gone! Teams of course will have first priority.   Speaking of teams,...Read More