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.) Single KB clean + FS + push press 4×2 (2L/2R) B.) 12 min AMRAP w/partner You go, I go, 1 Cal Bike 1 Cal Bike 2 Cal Bike 2 Cal Bike 3 Cal Bike 3 Cal Bike and so on… Perform: A.) Clean and Jerk – 4×1 @ 85% B.) 12 min AMRAP...Read More

Friends and Family Day! Fit/Perform: A.) 2 rounds w/partner 20 DL (with DB or KB) 1 lap run(together) 20 sandbag or slamball over the shoulder 1 lap run 20 wallballs 1 lap run 20 DB snatch 1 lap run 20 burpees Compete: See Whiteboard.  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

Fitness: A.) Superset 10×7 – upright row 10×7 – Floor Press B.) 3 rounds 20 Cal Row 20 Wallballs 20 Burpees Perform: A.) Superset 10×10 – upright row 10×10 – Floor Press B.) 3 rounds 20 Cal Row 20 Wallballs 20 Burpees Compete: A1.) Snatch – 15 minutes Bar / skill work – 80% or less singles A2.) Superset  10×10 –...Read More

All Levels A.) Make up lift. Fitness: B.) Interval Fran 21-15-9 DB/KB Thruster Pull-ups Rest 1 minute after each round Perform: B.) Interval Fran Thrusters (95/65) Pull-ups Rest 1 minute after each round Compete: B.) Team Series Event 2 30-20-10 Thrusters (95/65) C2B -Results to comments!  Read More

Fitness: A.) KettleBell Complex 2 kb swing + 1 KB Snatch + OHS 4×1 (1L/1R) B.) 5 Rounds w/partner You go 1 round, I go 1 round 5 Dips 8 Step ups (24/20) Bear crawl <–> 8 Step ups (24/20) 5 Dips Perform: A.) snatch Complex 2 Snatch DL + Full Snatch 4×1 B.) 5 Rounds...Read More