Kettlebell/Function: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 Double KB/DB Press 500 m row Perform/RX: A.) EMOM 6 min. Odd – BS – 5 reps @ 65% Even – Plank 30 seconds B.) 5 rounds 10 HSPU or DB Push Press...Read More

KettleBell/Function A.) KB clean and press 8×2 (R/L) (1.5 / 1) B.) 7 min AMRAP 3 Double DB clean & Press 3 weighted sit-ups 6 Double DB clean & Press 6 weighted sit-ups 9 Double DB clean & Press 9 weighted sit-ups and so on… Perform/Compete: A.) Clean and Jerk – 8×1 @ 65% B.)...Read More

Kettlebell/Function A.) 8min. EMOM odd – KB Press 5/5 even – 20 Russian Swing (press wt bell) B.) 8 min AMRAP 10 KB/DB Thrusters 50 Single Unders RX/Compete A.) 8min. EMOM odd – Strict Press x10 even – RDL’s x 10 (light) B.) 8 min AMRAP 10 Thrusters (95/65) 30 DU -Results to comments.    Read More

KettleBell: A.) 5x 1-3 ladder Heavy Snatch.  KB or Dumb bell. 1 snatch left, 1 snatch Right, 2 snatch left, 2 snatch right, 3 snatch left, 3 snatch right. B.) 17 min AMRAP 30 Burpees 30 DB Snatch/KB snatch 25 Burpees 25 DB Snatches 20 Burpees 20 DB Snatch 15 Burpees 15 DB Snatch 10...Read More

No Classes Christmas Eve and Christmas day. A.) Teach a relative how to squat for Christmas!   B.) Enjoy the simple things.    Read More

NOG Fest at Noon!   Be there for the Kids! Kettlebell: A.) Make up Lift B.) 4 rounds 250 m Row 10 1 arm KB OHS (5L/5R) 80 Single Unders Perform: A) Back Squats heavy 2 rep (no miss) Pause 1st rep for 3 sec. or…..make up lift B.) 4 rounds 250 m Row 5 Squat...Read More

Recovery Week. Function: A) Back Squats – 3×5 @75% then… 1 legged RDL’s – 4×10 L/R – with KB or DB * Not heavy, think stretch B.) 4 rounds, 5 min per round 500 m Row Do 10 heavy goblet squats and 5 strict pull-ups during remaining time ***Use partner to hold feet on pull-ups*** Perform:...Read More

Fitness: A) Dead Lifts – 4×5 @70% Perform: A) Dead Lifts – 4×5 @70% Compete: A1) Clean and Jerk – 4×1 @70% A2) Dead Lifts – 4×5 @70% All Levels: B.) “Danny” 20 min AMRAP 30 Box Jump (24/20)/ 30 box step ups 20 Push Press (115/75)/20 KB push press(35/26) 30 Pull-ups  Read More

  Whole Life Challenge at 10am in CFP Red. All Levels part A.) Make up lift.   Suggested lift: 1 rep max Back Squat Fitness: B.)3 Rounds AFAP 1 Round “DT” 200m Run 1 Round “DT 250m Row “DT” – 12 DB KB Deadlifts, 9 DB KB  Cleans, 6 DB KB Push Jerk (36, 26) Perform:...Read More

Fitness: A.) DB KB Thrusters 5×3 (1.5 / 1) B.) 10 min AMRAP 1 DB manmaker 1 Pull-up (Scaledas negative pull-up) 2 DB manmaker 2 Pull-up (Scaled as negative pull-up) and so on… Perform: A.) Clean and Jerk – 1 rep @ 90% B.) 10 min AMRAP 1 Squat Clean Thruster (135/95) 1 C2B 2...Read More