Kettlebell/Function: A.) Turkish Get ups 4x Ladder 2-5(L/R) B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B or strict Pull-up Perform/RX A.) Back Squats – 5×3 w/ pause 1st rep Finish heavier than MON. or… Make up Lift B.) 10 min AMRAP 30 wallballs (20/14) 10 C2B Compete: A.) Back Squats – 5×3 w/ pause...Read More

Function: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Double KB Clean + Squat (44/35) 30 Air Squats 1000 m Row Perform: A) Back Squats build to heavy 3 rep or….. Make up lift B.) 2 rounds 10 Squat Cleans (135/95) 20 Pistols 1000 m Row Compete:...Read More

Function: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box step ups  B.) 5 min AMRAP 5 Double KB Push Press 10 Double KB Deadlift 15 Step Ups (24/20) C.) 3 x 1 min planks Perform: A) RDL’s – 3×5 SLOW  3 seconds down, 3 seconds up then… 30 box...Read More

Function: A) Double KB Front Squats- 5×5 B.) 15 min EMOM 1st – 5 Russian KB Swings (Heavy) 2nd – 3 DB Manmaker (Medium) 3rd – 3rd – 5 ball slams (Heavy)   Performance:  A) Front Squats – 6×3 @ 80% B.) 15 min EMOM 1st – 3 Snatch (Heavy) 2nd – 3 DB Manmaker (Medium)...Read More

Fitness: A.)Kettlebell – 5×5 Double bell squats (44/35) B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Perform: A.) Front Squats – 4×3 @75% B.) 21-15-9 Calorie Row Ball Slams Bear Crawl <-> after each round Compete: A1) Front Squat – 4×3 @ 75% pause on your 1st rep 1 min. breaks...Read More

Pull Up challenge starts today.  Talk to a coach for details! Fitness: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2 1-arm KB OHS 2 Push-ups 4 1-arm KB OHS 4 Push-ups 6 1-arm KB OHS 6 Push-ups and so on… Performance: A.) Back Squats – 4×5 @75% B.) 7 min AMRAP 2...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.) Superset 9×7 – upright row 9×7 – Floor Press B.) 5-10-15-10-5 Deadlift (155/105) Burpee (bar tap) Buyout 25 Push-ups Perform: A.) Superset 9×10 – upright row 9×10 – Floor Press B.) 5-10-15-10-5 Deadlift (185/125) Burpee (bar tap) Buyout 25 HR Push-ups Compete: A2.) Superset  10×10 – upright barbell row 10×10 – Floor Press *...Read More

Fitness: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 100 Single Unders after each round Perform: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 50 DU...Read More

WOD: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 3-4 rotating: Prowler push across lot to grass and back. Sport: A. Snatch 7 x2 @90% B. 12 min AMRAP Teams of 2-3 rotating: Prowler push across lot to grass and back.Read More