800m Run40 KB Swings  53#/35#8 HSPU800m Run30 KB Swings12 HSPU800m Run 20 KB Swings16 HSPUPost time.Coaching Tips:  Scale load and movements to match your current [...]

Level 1Ring Dips  3 X 15Unbroken Pull Ups 3 X 15Level II3 Unbroken Muscle Ups Rest 45 seconds.5 times.Then.GHD Hip Extension  4 X 8add weight each [...]

Workout #1 10 Power Snatch 75#/53# 20 Wall Ball  20#/16# 30 Double Unders 3 times. Workout #2 25 Push Ups 10 KB Pistols  35#/26# 3 [...]

Front Squat - Heavy Single Then. 15 Deadlifts  155#/105# 30m Burpee Broad Jump 15 GHD Sit Ups 3 times. Post load and time. Coaching Tips:  [...]

9am ClassAMRAP in 7 minutes10 DB Squat Cleans 35#/25#5 HSPUThen...AMRAP in 7 minutes15 Box Jumps 24"/20"200m SprintPost rounds completed for each couplet.10am Free ClassAMRAP in [...]

Deadlift 5 X 33 Rounds10 Power Snatch10 Overhead Squat10 PistolsPost max load and time.

200M Sprint 15 KB Swings  70#/53# 10 BW Bench Press (W- 3/4 BW) Rest 2 Minutes. 3 times. Then. 21 Press  75#/43# 9 Burpees 15 Push [...]

5 Minute Max Double Unders Then. Cleans  4 X 4  @ 70% 1RM Snatch Balance  4 X 2  @ 65% Snatch 1RM 3 minute rest between [...]

400m Run 50 Goblet Squats  53#/35# 40 Box Jumps 24"/20" 30 Knees To Elbows 1 Mile Run 30 Knees To Elbows 40 Box Jumps 50 [...]

Strength: Overhead Squat  5 X 3 Weighted Bar Dip  3 X 1 Olympic Lifting: Split Jerk  5 X 2 Snatch Deadlift  3 X 3 CrossFit: [...]