Conditioning 1000m Row 25 Squats 750m Row 50 squats 500m Row 75 Squats + 100 Sit Ups Post times. Strength Back Squat  1,1,1,1 Press  1,1,1,1 [...]

"Party With the Girls" 400m Run  21 KB Swings  53#/35# 12 Pull Ups 15 Clean and Jerks  135#/93# 400m Run 15 Overhead Squats   95#/63# 21 [...]

 Conditioning 5 Rounds 25 Double Unders 10 Burpees + 3 Rounds 5 Front Squats  95#/63# 5 Thrusters 200m Run Post times. Strength Deadlift Off Risers  [...]

With the recent series of horrible news, the gunning down of a U.S. helicopter over Afghanistan killing 30 U.S. service men, some belonging to elite [...]

3 Rounds 1 Minute for Max Reps of: Wall Ball 20#/14# Box Jumps 24"/20" DB Push Press 35#/25# KB SDLHP 53#/35# Sit-Ups 1 minute rest [...]

AMRAP in 20 minutes 12 Deadlifts (50% Body Weight) 9 Squat Cleans 6 Chest to Bar Pull-Ups 200m Run Post total reps completed.

Open Gym Use the class time to work on weaknesses, PR a benchmark workout or do a workout you may have missed.  

 Conditioning 1-10 Ladder Overhead Walking Lunges  45#/25# Burpees Ring Dips + 1 Mile Run + 10-1 Ladder Post time. Strength Push Press  5,4,3,2,1 Barbell Bent [...]

15 Overhead Squats  95#/63# 10 HSPU's 10 Overhead Squats 6 HSPU's 5 Overhead Squats 3 HSPU's Rest 5 Minutes 800m Run 80 Double Unders 400m [...]

Conditioning AMRAP in 5 Minutes 5 Power Cleans  95#/63# 5 Front Squats 5 Push Jerks + 100 Sit Ups + AMRAP in 5 Minutes 10 [...]