Level 1 Deadlift  5 X 5 + 5 Rounds 200m Run 10 Pull Ups 20 Lunges 30 Jump rope Reps Post load and time. Level [...]

Level 1 AMRAP at each station for 2 minutes: Sit Ups  (Anchored) KB Swings   53#/35 Push Ups Push Press   75#/53# Squat Jumps  45#/33# Rest 5 [...]

Level 1 Press 2,2,2,2 + 3 Rounds 25 Wall Ball  20#/14# 15 Pull Ups 400m Run Post load and time. Level II 15 Muscle Ups  [...]

Level 1 10 Rounds 200m Row 5 Bupees 5 Box Jumps  20" 10 Thrusters  45#/33# Post time. Level II 100 Double Unders 5 Squat Clean [...]

8:30am - 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

Tabata Couplets Sit Ups and Double Unders 1 minute rest Squats and Box Jumps 24"/20" 1 minute rest Push Ups and KB Swings 53#/35# Do [...]

Level 1 4 Rounds 400m Run 20 Floor Press  95#/63# 20 Windshield Wipers  (R+L= 1 Rep) 20 Lateral Bar Jumps  (R+L=1 Rep) Post time. Level [...]

Level 1 100 Sit Ups 75 Thrusters  75#/53# (10 Burpee penalty whenever the bar is set down to rest.) 100 Sit Ups Post time and [...]

Level 1 21-15-9-15-21 Calorie Row Wall Ball 20#/14# Deadlift  135#/95# Broad Jump 6' Post time. Level II 2 Mile Run 50 One Arm KB Thrusters  53#/35# [...]

Level 1 Front Squat 3,3,3,3 + AMRAP in 15 minutes of: 15 Squats 5 Burpees 15 Push Press  75#/53# Post load and total reps. Level [...]