1 Mile Run 200 Ab Mat Sit Ups Then... 3 Rounds 7 DB Hang Squat Cleans (35#/25#) 14 DB Thrusters 21 DB Walking Lunges Post [...]

For time: 500m Row 30 Unbroken Thrusters (45#/33#) 400m Run 20 Unbroken Med Ball Cleans (20#/16#) 500m Row 40 Unbroken Double Unders 400m Run 20 [...]

Snatch Balance 2X2 @ 60% 1RM of Snatch. 2X1 65% of 1RM. 2X1 70% 1RM. Then... 4 Rounds 30 Squats 15 Chest to Bar Pull Ups [...]

AMRAP in 2 minutes of: Clean Thrusters (175#/105#) Then.. One set of 25 Pull ups without coming down from the bar. AMRAP in 2 minutes [...]

Please join us for our Free Class at 9am this morning.  Bring your family and friends, neighbors and co-workers, and anyone and everyone else that [...]

"Fight Gone Bad" 3 Rounds Wall-ball  20#-10Ft./16#-8Ft. Sumo Deadlift High-Pull  75#/55# Box Jump  24"/20" Push Press  75#/55# Row for calories In this workout you move [...]

Partner Workout 3 Rounds 15 Deadlifts 350#/200# 6 Rope Climbs 12 Squat Pull Ups 400m Med Ball Run w/ 20 tosses between partners 20#/16# Coaches [...]

Oly Lifting Skill Work Clean Deadlifts  3X3  110% of 1RM for Clean and Jerk   Clean Pulls from Pull Boxes   3X2 60% of 1RM for C [...]

AMRAP in 10 Minutes Of: 5 HSPU 10 Pistols Then... 3 Rounds For Time: 3 Shoulder Press (95#/65#) 6 Push Press 9 Push Jerk Then... [...]

For time: 1 Mile Run 100 KB Swings (53#/35#) 100 Pull Ups 100 Double Unders 1 Mile Run Post time to comments. Coaching Tips: Scale [...]