9am Class 1 Mile Run 25 Renegade Rows 35#/25# 50 Med Ball Clean Wall Balls 20#/16# 800m Run 50 KB Swings 53#/35# 100 Walking Lunges [...]

AMRAP in 16 Minutes 8 Deadlifts 195#/135# 8 Chest to Bar Pull-Ups 8 Pistols Post total work completed. Coaching Tips: Scale load and movement to [...]

Open Gym: Work on weaknesses, PR in a benchmark workout or make up a missed workout.  Be productive in any choice you make. Your coaches [...]

Power Clean/ Hang Squat Clean  3,3,2,2,1,1 Then. 10 Power Snatch  95#/63# 15 Wall Ball 20# @ 10'/ 16# @ 8' 400m Run 4 times. Then. [...]

"Double Squatting Annie" 50-40-30-20-10 Double Unders Sit Ups 150 Squats 10-20-30-40-50 Sit Ups Double Unders Post time. Coaching Tips:   We have been building up to [...]

400m Run 20 Burpees 10 Overhead Squats  135#/93# 3 times. Then. 21-15-9 Press  85#/58# Pull Ups Post times. Coaching Tips:  The goal is to work [...]

Max Double Unders in 2 Minutes Rest 2 Minutes. 15 Calories on Rower  (Comp. AirDyne) 30 KB Swings 53#/35#  (Comp. 70#/53#) Rest 2 Minutes. Repeat [...]

9am Class 7 Rounds 7 Back Squats 95#/65# 7 Weighted Pull-Ups 35#/35# 7 Clapping Push-Ups Post total time. 10am Free Class Partner Workout 3 Rounds [...]

500m Row Attempt a new PR for this distance and then stay for a fun workout with James! There will be no 6am Level 2 [...]

Level 1 5 HSPU 10 Deadlifts  155#/105# 100 Double Unders 10 Deadlifts 5 HSPU Then. 15 Burpees 25 KB Swings  53#/35# 4 times. Post times. Level [...]