Level 1 "No Time Tuesday" 5 Sets Bench Press   5,5,5,5,5   *AHAP 7/4 Strict Pull Ups :30 Hanging L - Sit 10 Alternating KB Plank Drags  [...]

Never Forget!   Choose One: “9-11” 2983m Row 10 Rounds 9 Burpees 11 Thrusters   75#.55# 2001m Run Post time.   "Nine Eleven" 2001m Run 11 [...]

Choose One: #1 "Grace" 30 Clean and Jerks   135#/95# - Rest 5 minutes - "Randy" 75 Power Snatches  75#/55# Post time for each.   #2 [...]

Partner Workout In teams of two, complete the following: 4 Rounds P1 15 GHD Sit Ups P2 Ring Plank Hold + 3 Rounds P1 250m [...]

Level 1 Deadlift   5 X 3 * All sets are done at the same load.  85% of 1RM. + 5 Sets 15/12 Calories on Assault [...]

Level 1 4 Rounds 400m Run 10 Thrusters   75#/55# 10 Box Jumps   20" 10 Pull Ups 10 Lateral Bar Jumps  R+L=1 Post time.   Level [...]

Level 1 "No Time Tuesday" 5 Sets 5 Front Squats   *AHAP 6 DB Seated Shoulder Presses   *AHAP 12 GHD Sit Ups 12 Ring Rows 4 [...]

Reminder:  Happy Labor Day!  Our class schedule is as follows: 5:15, Open Gym, 9:00 and Noon classes only.   Choose One: #1 100 Double Unders [...]

Announcement: The class schedule for Monday, Labor Day, will be amended to regular morning class schedule.  The last class for the day will be the [...]

Level 1 21 - 18 - 15 - 12 - 9 - 6 Calorie Row X2 Double Unders Lateral Box Hops   R+L=1   12" Russian KB [...]