1) Run 1 mile for time 2) Alternate between the following: Back Squat: 3 x 5 reps (70 - 80% of last week's weight) Max strict pull ups (5 minimum, do weighted if you can get 10 or more strict) 3) 3 rounds not for time: 15 v-ups 30 sec overhead squat hold with barbell Read more »

1) Push press 3 x 3 reps (add 1 - 5 lbs to weight from last week) 2) Two Person Partner Workout: Complete for time (20 min time cap): Row 2000m 100 kettlebell swings (24/16kg) 100 burpees Partners split up the reps however they would like. Only one partner can work at a time. Endurance WOD: (Complete Read more »

Saturday in the Park will continue this Saturday at 9am at Compton Park (This will take the place of the 9am & 10am classes at the gym. There will still be the regular Open Gym schedule and Foundations Course.) The Endurance Class will meet at ASH Track Thursday morning at 5am. Everyone is welcome. (The Read more »

1) Deadlift 3 x 3 reps (Add 1 -10 lbs to weight from 4/24) 2) "Jackie" Row 1,000m 50 thrusters (45lbs) 30 pull ups 45lbs male and female Read more »

Complete for time Run 800m 40 x box jumps (24/20") Run 400m 40 x push ups Run 200m 40 x toes to bar Endurance WOD: (Complete 3 hours before or after Performance WOD) Run - 25 min at 10k pace Tri - Bike 3 x 3miles recovery spin for 2 min between intervals Read more »