Back Squat  3,3,3,3,3 Then. 50 Sit Ups 25 Box Jumps  24"/20" 3 times. 50 KB Swings.  53#/35# Post load and times. Coaching Tips:  Increase weight [...]

200m Run 50 Double Unders 4 times. Then. 500m Row 10 GTO   115#/73# 10 Burpees Rest 2 minutes. 3 times. 3 Minute Ring Plank Holds [...]

OPEN GYM 8:30am-10:00am Come in to work on that skill you have been trying to master, improve a lift that you are stuck on, or [...]

25,20,15,10,5 Reps of: Calories on Rower Push Press   75#/53# Then. 25,20,15,10,5 Reps of: KB Swings   53#/35# Box Jumps  24"/20" Then. 25,20,15,10,5 Reps of: SDLHP  75#/53# [...]

AMRAP in 15 minutes 5 Thrusters  95#/63# 10 Ring Dips 15 Squat Jumps Then. 2 Mile Run Post rounds and time. Coaching Tips:  Your squat jumps must [...]

10 Deadlifts   185#/135# 10 Bupees 3 times. Rest 3 minutes. Then. 21-15-9 Push Press  95#/63# Deck Squat w/KB   35#/26# Rest 3 minutes. Then. 100 Sit [...]

400m Run 50 Squats 4 times. Then. On The Minute for 5 Minutes 10 Box Jumps  20" Then.  20 Knees to Elbows 10 Pull Ups 3 [...]

Clean and Jerk   3,3,2,1,1,1 Then. 25 Double Unders 25 Push Ups  (W-20) 5 times. Post load and time. Coaching Tips:  Warm up properly prior to any [...]

500m Row 15 Thrusters  95#/63# 15 KB Swings  53#/35# Rest 3 Minutes. 3 times. Then.  2 Mile Run Post time minus 6 minutes and run [...]

9am Class 400m run 3 Rounds 20 Pull-Ups 20 Overhead Squats 95#/63# 20 GHD Sit-Ups 400m Run Post total time. Please join us for our [...]