1) Split Jerk
3 x 2 reps
(90%, 95%, 100%)
2) Complete Max reps of Pull ups in 2
mins
Rest 6 mins
3) Complete for time:
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups
4) 400m partner Farmers Carry
32KG/24KG Read more »
1) Front Squat
3 x 2 reps
(90%, 95%, 100%)
2) 20 MIN AMRAP:
400M ROW
30 Hand Release Push Ups
20 Sumodeadlift high pull (24KG/16KG)
10 Power Snatch (95LB/55lb) Read more »
Our next On Ramp Beginners program starts Tuesday, September 2nd! Come try us out! The First 2 weeks are Free! Click here for all the details!
Our next Ladies Only Get Fit Bootcamp starts Tuesday, September 2nd at 6:30pm. For details or to register click here!
It's that time again! Our Fall 2014 Whole Life Challenge starts Saturday, September Read more »
1) With Partner:
For time
50 Pull-ups
400 meter run (partners run
together)
21 Push Jerks (155/95)
800 meter run
21 Power Jerks (155/95)
400 meter run
50 Pull-ups
Partners must run together
but can split the pull ups and
Jerks as they want. Read more »
1) 3 position snatch
3 working sets
2) 3 position clean
3 working sets
3) For Time
3 Rounds
200m Run
10 Wall Balls (20/14lb)
20 Double Unders Read more »
1) With Partner:
400m Farmer's Walk (24/16)
2) With a partner, complete the
following. Partner 1 completes a
full round, then Partner 2
completes the round. Continue in
this manner.
10 min AMRAP
20 Hand Release Push Ups
10 Alt Ground to Overhead KB
(24/16kg)
Rest 10 Minutes
5 min Amrap
10 Ground to Overhead Read more »
1) 3 Rounds
10 - 20 sec Handstand Hold
3 - 5 muscle ups or ring dips &
chest to bar pull ups
5 pistols each leg
2) Complete for time:
400m Sprint
Sled Pull 200m (115/70)
Read more »
There will be no 5:30pm class this Friday due to our Burpee Throwdown at CFA
Check out this Three Way Burpee Challenge hosted by CFA!
Missed the 1st session of our Beginners Program, but still want to give us a try? The First 2 weeks are still Free! Just come to any of our classes for our expanded On Ramp Read more »
1) Back Squat
ascending 3 x 2 Ascending
2) Run 800m
1:1 rest
then
"Fran"
21-15-9
Thrusters 95/65
Pull Ups
800m time and Fran Time are
recorded seperately Read more »
