Level 1 3 Rounds 25 Wall Ball  20#/14# 50 Jump Rope Reps + 3 Rounds 250m Row 15 DB One Arm Snatch  Rt. 35#/25# 15 [...]

Level 1 3 Rounds 800m Run 25 KB Swings 15 Pull Ups 10 Burpees Post time.       Level 2 Within a 20 minute [...]

Open Gym 8:30 am - 10:30 am

Level 1 In Teams of 3 complete 100 reps of the following exercises.  Must complete each exercise before moving on to the next.  One person [...]

Level 1 AMRAP 20 Min 250M Row 12 DB Thrusters 35/25# 12 Toes to Bar Post total reps.   Level 2 AMRAP 20 Min 5 [...]

Level 1 1 Mile Run 21-15-9-15-21 Deadlifts 135/95# Burpees 1 Mile Run Post time.   Level 2 1 Mile Run 5 Rounds 10 Alternating KB [...]

Rest Day

Level 1 "12 Days of Christmas" 1 DB Thruster 35#/25# 2 Wall Ball  20#/14# 3 Knees to Elbows 4 Box Jumps 20″ 5 Pull Ups [...]

Level 1 Overhead Squat 5, 5, 5, 5, 5 + 1000M Row 21-15-9 Reps of Front Squats 95/63# Ball Slams 25/20# Post load and time. [...]

Class Schedule:  Open Gym - 8:30 - 10:30     Reminder:   We will have our Christmas Holiday Pot Luck on Tuesday, December 24th at 11:00 [...]