20,30,40,30,20 Double Unders Ab Mat Sit Ups Squat Jumps 45#/33# Post time. Coaching Tips:  Scale load and movement to match your current fitness level. First [...]

Overhead Squat - Heavy Triple Then.. 12 Overhead Squat  95#/63# 6 Muscle Ups 5 times. Post load and time. Coaching Tips:  Scale load and movements [...]

In honor of Steve Falica's 42nd Birthday.  Happy Birthday Steve-O! Level 1 6 Deadlifts 95#/63# 6 Bent Over Rows 6 Hang Power Cleans 6 Front [...]

400m Run 50 Squats 400m Run 50 Pull Ups 400m Run 50 KB Swings 53#/35# 400m Run 50 Push Ups Post time. Coaching Tips: Scale [...]

Deadlift 5-5-3-3-35 rounds of AMRAP in 3 minutes, rest 1 minute between rounds.10 Deadlift 95#/63#7 Hang Power Clean5 Push JerkPost final Deadlift load and total [...]

Level I 200m Sprint 1 Squat Snatch 95#/63# 5 OH Squats 1 Squat Snatch 5 OH Squats 3 Times Rest, then... 250m Row 10 DB [...]

Enjoy the day with your families and friends!  See you back here tomorrow starting at 6:00 a.m.

Level I 1 Clean and Jerk 95#/63#2 Deadlift 135#/953 K2E4 Box Jumps 24"/20"5 Pull Ups 6 OH Plate Walking Lunges 45#/25#7 Burpees8 KB Swings 53#/35#9 Split Squat Jumps10 Push Ups11 [...]

1. Back Squat  5 X 3 @ 80% of 1RM 2. Weighted Pull Up 5 X 1 Find 1RM 3. Press  5 X 3 @ [...]

Level 1 200m Run 15 Burpees 3 times. Rest 2 minutes between efforts. Then.. 300m Row 20 KB Swings  53#/35# 3 times. Rest 2 minutes [...]