Back Squat - Heavy Single Then. 25 Squats 25 Split Squat Jumps 3 times. 30/30 Push Press  35#/25# 30/30 Pull Ups 3 times. Post load [...]

PR SundayIt is that time again.  If you have yet to get your name on the board, or feel the need to add another PR [...]

AMRAP in 3 minutes of the following couplets: 1 Minute AirDyne Max Burpees Rest 1 minute 250m Row Max Box Jumps  24"/20" Rest 1 minute [...]

Max Double Unders in 5 Minutes Then. 400m Run 20 KB Snatch and Sotts Press  35#/26# 20 Pull Ups 20 OH Lunge 45#/25# 20 Power [...]

Front Squat  5 X 3  (M-BW + 60# Chain W-75% BW +60# Chain) Then. AMRAP in 10 minutes. 15 Push Ups (W-10) :30 Plank Holds Then. [...]

400m Run 21 KB Swings  53#/35# 12 Pull Ups 3 times. Then. 10,9,8,7,6,5,4,3,2,1 Box Jumps  24"/20" Burpees Post times. Coaching Tips:  Scale load and movements [...]

"Tag Team" 6 Overhead Lunges  95#/63# 5 Back Squats 4 Hang Power Snatches 3 Hang Cleans 2 Push Jerks 1 Clean and Jerk AirDyne 2 [...]

Deadlift - Heavy Single Then. 50 Turkish Get Ups  53#/35# 50 Knees to Elbows Post load and time. Coaching Tips:  Scale load and movements to [...]

AMRAP in 20 minutes of: 400m Run 21 Front Squats 95#/65# 12 Pull-Ups Post number of completed rounds to comments. 10am Free Class 5-10-15-15-10-5 DB [...]

"You Gotta Tabata" Wall Ball 20#/16# Push Ups KB Swings 53#/35# Sit Ups Then... 1 Mile Run The Tabata interval is 20 seconds of work [...]