" Double Trouble " 40 seconds of work, followed by 20 seconds rest of: 1000m Row 50 Thrusters 75#/53#, 150 Double Unders 50 Box Jumps  [...]

9am ClassTimed MileThen..."Karen's Got Gas"150 Wall Ball 20#/16#Penalty = 10 Burpees every time you take a break.Post mile time, total time and number of burpees.Compare [...]

"Tabata This"SquatRow (calories)Pull-UpsSit-UpsPush-UpsPost Scores.Compare to 05/19/2009Coaching Tips: Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied [...]

200m Run21 Man Makers 35#/25#21 DB Step Ups 16"/12"21 Knees to Elbows300m Run15 Man Makers15 DB Step Ups15 Knees to Elbows400m Run9 Man Makers9 DB [...]

100 Double Unders25 Pull-Ups15 OH Squats 95#/63#75 Double Unders20 Pull-Ups15 OH Squats50 Double Unders15 Pull-Ups15 OH Squats25 Double Unders10 Pull-Ups15 OH SquatsPost total time.Coaching Tips: [...]

Clean - Heavy TripleThen...3 RoundsAMRAP in 3 minutes::45 All Out Airdyne15 KB Swings 53#/35#Max BurpeesRest 2 minutes between rounds.Post Clean load and total burpees.Coaching Tips: [...]

"Texas Cardio" On the Minute for 10 Minutes: 3 Deadlift 275#/195# Then... 3 Rounds 3 Press 95#/63# 6 Push Press 9 Push Jerk Then... 1000m [...]

1 Mile Run 30-20-10 KB Swings 53#/35# OH Walking Lunges 45#/25# Wtd. Sit-Up to Stand-Up 25#/15# 1 Mile Run Coaching Tips: Scale load and movement [...]

Happy 4th of July!We are having one class today at 9am.  Please join us if you can."House of Cards"♥'s Squats♦'s Push-Ups♣'s Pull-Ups♠'s BurpeesJoker = 400m [...]

AMRAP in 20 Minutes of: 5 Ground to Overhead   95#/63# 10 Front Rack Position Alternating Lunges 15 Box Jumps  24"/20" 20 Skater Plyos  (There and [...]