Conditioning 3 Rounds 30 Unbroken Wall Ball  20#/14# 25 Unbroken Double Unders + 3 Rounds 15 Clean and Jerks  115#/73# 30 KB Swings  53#/35# Post [...]

Conditioning 3 Rounds 400m Run 20 Deadlifts  135#/95# 10 Clapping Push Ups + 50 Pull Ups Post times. Strength 3 Back Rack Split Jerks + [...]

8:30am - 10:00am OPEN GYM 10:00am Free Class 50 Sit-Ups 400m Run 30 Box Jumps 20 Wall Ball 10 Burpees 20 Wall Ball 30 Box [...]

7 Rounds 7 Power Snatch 75#/53# 7 Over Head Squats 75#/53# 7 Burpees 7 Pull-Ups 7 Toes To Bar Post total time.

Conditioning 50-40-30-20-10 Calories on Rower Squats Push Press  45#/33# + 1 Mile Run Post time. Strength Clean and Jerk @ 70% 1RM  3,3,3,3 Front Squat  [...]

Conditioning 5 Rounds 15 Wall Ball   20#/14# 1 Rope Climb + AMRAP in 10 Minutes of: 30 Double Unders 10 HSPU's Post time and rep [...]

Using 1 bar, change out the plates as needed, complete the following: 30 Power Cleans  145#/83# 30 Power Snatch  95#/63# 800m Run 30 Push Press  95#/63# [...]

Conditioning 3 Rounds 20 Thrusters   75#/53# 10 Burpees 20 Lunges + 400m Run 50 KB Swings  53#/35# 50 KB Goblet Squats 400m Run Post times. Strength [...]

HAPPY 4TH OF JULY! 4th of July Throwdown. 9:00 a.m. will be the only class being held today, in celebration of our national holiday.  

8:30-10:am Open Gym 10am Free Class 150 KB Swings 53#/35# At the top of every minute do 5 burpees. Post total time and burpees. 4TH [...]