Fitness: A.) 2 KB cleans + 2 KB – FS 6×1 L / R B.) Every 90 Sec for 10 Rounds 1st- 250M Row or 1.5 Lap Run 2nd- 10 sandbag squats Perform: A.) Clean and jerk  – Pos 3 and a half pause to full lift 6×1 @ 75% or less B.) Every 90...Read More

Fitness: A.) Strict press – 10×7 B.) For time: with a partner 8 laps running 80 step ups (24/20) 80 partner wall ball sit-ups 200 Single Unders ***partition as needed, one partner working at a time*** Perform: A.) Strict press – 10×10 B.) For time: with a partner 8 laps running 80 box jumps (24/20) 80...Read More

Fitness A.) Back Squat – 10×7 @65%  B.) 6 min AMRAP 1 double KB thruster 1  Burpee 2 double KB thruster 2 Burpee 3 double KB thruster 3  Burpee and so on… Performance: A.) Back Squat – 10×10 @65% B.) 6 min AMRAP 1 Thruster (95/65) 1 Bar over Burpee 2 Thruster (95/65) 2 Bar...Read More

Fitness: A.) Bench – 10×7 Bent Over Rows – 10×7 B.) 21-15-9 KB Front Squat (35/26) Sit-ups Performance: A.) Bench – 10×10 @ 65% or less Bent Over Rows – 10×10 B.) 21-15-9 OHS (95/65) T2B Compete: A.) Bench – 10×10 @ 65% or less Bent Over Rows – 10×10 B.) 21-15-9 OHS (115/85) T2BRead More

Fitness: A.) KB Push press – 5×3  3 L / R B.) For time: 10 Push-ups 7 Wallballs (20/14) 9 Push-ups 7 Wallballs (20/14) 8 Push-ups 7 Wallballs (20/14) 7 Push-ups And so on… 100 Singles Buyout Perform: A.) Split Jerks – 5×3 – gradually increase B.) For time: 10 HR Push-ups 7 Wallballs (20/14)...Read More

Fitness: A.) KB clean+ Press + OH squat 3 L / R B.) For time: 15 DL (155/95) 1 Lap Run 12 DL (155/95) 2 Lap Run 9 DL (155/95) 3 Lap Run 6 DL (155/95) 4 Lap Run 3 DL (155/95) Performance: A.) OHS – 5×3 – gradually increase weight B.) For time: 15...Read More

Fitness: A.) 10-15 min Kipping pull-up practice Bar muscle up practice EMOM – 10 min 1st min – 5 kipping pull-ups (focus on technique) 2nd min – 30-40 sec plank hold B.) 4 Rounds – 4 min to complete 10 Max Height WB’s (during first min) 500M Row (-10 sec each round) (during min 2-4)...Read More

Fitness: A1.) DB Peck flys – 5×5 A2.) Bent over Rows – 5×5 B.) For time: 21 Cal Row 18 Russian Swings (1.5/1) 15 Burpees 12 Single KB Thruster (1.5/1) (6L/6R) 9 Pull ups 12 Single KB Thruster (1.5/1) (6L/6R) 15 Burpees 18 Russian Swings (1.5/1) 21 Cal Row Performance: A1.) DB Peck flys – 5×5 A2.) Bent...Read More

Fitness: A.) Back Squats 5×5 @ 75% or lighter   B.) 5 rounds 3 Double KB power swings 6 Pull-ups 9 Air Squats 12 DB or KB push press (6L/6R) Perform: A.) Back Squats 5×5 @ 75% or lighter B.) 5 rounds 3 Power Cleans (185/125) 6 C2B 9 Air Squats 12 Double DB or KB push...Read More

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