Level 1 EMOM for 15 minutes 1st minute:  1 Power Clean + 1 Squat Clean + 1 Front Squat   *AHAP 2nd minute:  10 GHD Sit Ups 3rd minute:  10 Toes to Bar + 3 Rounds [...]

Level 1 3 Rounds 15/12 Calories on Assault Bike 8 Thrusters   75#/55# 6 Pull Ups - Rest 3 minutes - 3 Rounds 200m Run 8 Power Snatches 5 Burpees - Rest 3 minutes - 30 [...]

Level 1 "No Time Tuesday" 5 Sets 5 Back Squats   *AHAP 3 Strict Press   *AHAP 10 GHD Sit Ups 10 DB Bent Over Rows   each arm  *AHAP 15 Russian KB Swings  70#/53# 20 Calories on [...]

Happy Memorial Day!   The workout is great but the man was greater. Please read LIEUTENANT MICHAEL P. MURPHY’s Official Citation before you do the Murph. …On 28 June 2005, operating in an extremely rugged [...]

Reminder:  There will only be one class on Monday, Memorial Day.  8:30 am will be the only class.   Choose One: #1 2000m Row 200 Double Unders 2 Mile Run Post time.   #2 4 [...]

Reminder: Monday is Memorial Day.  We will only have one class.  We will have a 8:30 am class.   Partner Workout In teams of two complete the following: AMRAP in 10 minutes 10 Calorie Row [...]