KettleBell/Function A.) KB Snatch 4×2 (R/L) B.) 21-15-9 KB Snatch Burpee RX/Perform A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (75/55) Bar Over Burpee Compete A.) Snatch  -4×1 @ 80% B.) 21-15-9 Power Snatch (95/65) Bar Facing Burpee  Read More

KettleBell/Function: A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Goblet Squats 10 Step Ups (24/20) Perform/RX A.) 16min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) 8 min AMRAP 10 Pull-ups 10 Front Squats (95/55)...Read More

KettleBell/Function A.) 12min. EMOM  odd – Back Squat x10 @65% even – strict C2B – 3/5 B.) For time: 20 KB/DB Snatch (10L/10R) 30 Double KB/DB Deadlift 40 Air Squats 30 C2B 40 Air Squats 30 Double KB/DB Deadlift 20 KB/DB Snatch (10L/10R) Perform/RX A.) 12min. EMOM  odd – Back Squat x10 @65% even –...Read More

KettleBell/Function: A.) Turkish Get-ups – 5x1L/1R Inbetween sets Strict MU progresssions – 2-3 progressions / MU’s B.) 4 rounds 300 m row Lunge walk <-> (carry KBs) 10 Deadlift (185/125) Perform RX: A.) Front Squats – 5×3 w/pause 1st rep 3 sec. Inbetween sets – 2-3 progressions / MU’s Strict MU progression – false grip...Read More

Function: A.) Make up lift B.) 15-12-9-9-12-15 Wallballs Dips <-> 2x shuttle run after each round Perform: A1) Back Squats Work up to heavy 2 rep Pause on 1st rep for 3sec. or…. Make up lift B.) 15-12-9-9-12-15 Wallballs (20/14) Dips <-> 2x shuttle run after each round Compete: A1) Clean pulls – try to...Read More

Function: A.) EMOM – 6 min 1st – 40 Jump ropes 5 burpees 2nd – 30 second plank B.) For time: with a partner 80 KB Thruster 80 Cal Row 160 Single Unders (each) 80 Pull-ups Perform: A.) EMOM – 6min 1st – 30 DU’s and 5 burpees 2nd – 30 second plank B.) For time:...Read More

Function: A) Back Squats – 5×5 @85% B.) 4 rounds: 15 KB Push Press 10 Front Rack KB(35/26) lunges -> 15 Burpees 10 Front Rack KB lunges <- Train: A) Back Squats – 5×5 @ 85% B.) 4 rounds: 15 STO (115/75) 10 Front Rack Barbell(115/75) lunges -> 15 Burpees 10 Front Rack Barbell lunges...Read More

On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers, Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka,...Read More

Friends and Family Day! Bring a friend day, all Classes! Function/Perform: 15 Min AMRAP- With Partner, You-Go-I-Go (By Movement): 10 Cal Row 12 Med Ball Slam 14 Sit-ups 1 Shuttle Sprint (<–>5m, <–>10m) Then: Team Tire Flips- Down and Back for time- teams of 3-4   Compete: Tabata Stations 8 sets, 20 sec on, 10...Read More

Hitting the trails at 9:30am at Quarry hill for a few miles then Coffee afterwards! Meet at the parking lot in front of the nature center. We usually wait a few minutes just incase someone is running late. things to remember……… Even though the weather says it will be warm remember it’s winter. The following...Read More