Level I 3 Rounds 200m Run 10 Burpees 15 Knees To Elbows Then. 3 Rounds 50 Double Unders 30 Wall Ball  20# @ 10'/16# @ [...]

Overhead Squat 2,2,2,2 + Push Press 2,2,2,2 + 10 Dead Hang Pull Ups 10 Strict Dips  (Bar or Ring) 15 GHD Sit Ups All for 4 sets. [...]

AMRAP in 90 Seconds of: :30 All Out on AirDyne Max Double Unders 3 Minutes Rest 5 Sets + AMRAP in 3 Minutes of: 2,4,6 [...]

 2 Mile Run + 3 Rounds 250m Row 25 KB Swings   53#/35# 10 Burpees Post run time and triplet time.      

AMRAP in 5 minutes of Double Unders + 10 Minutes to Find 1RM of Thruster + 3 Rounds 200M Run 5 Burpees 10 Thrusters  95#/63# [...]

OPEN GYM 8:30am - 10:00am 10am Free Class workout will be posted in the gym.  Come in for a good time and a good workout!

Partner Workout 3 Rounds 400m Run 20 Renegade Rows 35#/25# 40 Wall Ball 20#/16# 60 KB Swings 53#/35# 80 Lateral Box Hops 12" Post total [...]

AMRAP in 10 Minutes of: 30 Double Unders 15 Power Snatch  75#/55# Then. AMRAP in 5 Minutes of: 10 Pull Ups 10 Burpees Then. 150 [...]

1500m Row 50 Pull Ups 50 Sit Ups 50 Push Ups 800m Run 50 Hang Power Cleans  95#/63# 50 Deadlifts 50 Lateral Bar Jumps 1500m [...]

Deadlift  2,2,2,2 Then. 5 Rounds 15 Wall Ball   20# @10'/ 16 @ 8' 15 Double Unders 5 Burpees Then. 1:00 Ring Plank Holds X 3. [...]