1) 15 Mins to do what makes you happy Pull ups Muscle ups Keg press Log Press Rope Climb Tire Flip 2) With a Partner Complete As Many Rounds As Possible in 23 Minutes 4 Handstand Push Ups 8 Overhead Squats (95/55lb) 12 Burpees 16 pull ups 200m Run Read more »

1) Power Clean 3 x 3 @ 65% 2) Clean Pulls 3 x 3 @ 60-85% 3) "Karen" For Time Complete 150 Wall Balls (20/14lb) Optional Core Work: Max Knee-Ups in 1 minute Rest 2 mins. Unbroken Plank Hold for time Rest 2 mins. Max Toes To Bar in 1 minute Read more »

1) 3 rounds not for time: 1 rope climb or 3 Muscle Ups 20' Hanstand Walk 10 Pistols 2) For Time Complete 50 Cal Row 800m Run 50 Cal Row 400m Run 50 Cal Row 200m Run Read more »

1) 3 Position Clean 3 Sets @ 60% 1 set @ 45% 2) Speed Press: 3 sets x 4 reps @ 60% 3) With a Partner Complete As Many Rounds As Possible in 10 Minutes of: 10 Hang Cleans (135/85lb) 10 Toes To Bar 10 Plate Burpees (45lb) Optional Core Work: 3 RNFT: 10 x Read more »

1) Speed Front Squat: 3x4 @ 60% 2) Complete As Many Rounds As Possible in 7 Minutes of: 8 Ground to Over Head (45/35lb) 40' Shuttle Run Read more »

1) 3 Position Snatch (Hip, Above Knee, Ground) 3 Sets @ 65% 1 set @ 45% 2) Complete four rounds of working one mintue at each station for max reps: KettleBell Snatch(24/16kg) Rope Climb Push Ups Split Jerk (115/75lb) Rest Optional Core Work: 2 RNFT: 10 x Rollouts 15 x Leg Raises 20 x Spiderman Read more »

No Scheduled Classes Happy 4th of July! Read more »

1) Deadlift 3 sets x 4 reps @ 80% 1 x 8-12 reps @ 60% 2) Clean Pulls 3 x 3 @ 80-110% 3) Complete 2 rounds of the following for time: 25 Back Squats (135/85) 200m Sled Pull (115/70) ** no rack Optional Core Work: For Time:  100 x Sit-Ups Read more »