1) Push Jerk 3x2 Ascending Touch and go 2) With a Partner complete as many rounds as possible in 20 mins of: 200M Sled pull together (205/160lb) 10 Strict Pull Ups 10 Squat Cleans(135/85lb) 40 Double unders 40 Sit ups 60 lunges with KB(24/16KG) Read more »

1) 3 and 3's: 3 Push Press + 3 Front Squats 2) 5 Rounds for time 5 Power Clean (175/105lb) 10 Knees to elbows 10 Ring Dips 5 burpee over bar Read more »

1) 20 min alotted to skill of athlete's choosing: Double Under Triple Under Handstands Pull Ups Ring Work 2) 5K Row For time Compare to Nov 21, 2014 Read more »

1) Deadlift 3x5 (deload @ 80% of best 5) Ascending + last set for max reps Max strict Pullups or Over Bar Hang Between Sets (3 -5 seconds) 2) With A partner As Many Rounds as Possible In 18 Mins 40 Wall Balls (20/14lb) 40 Double Unders 20 Burpees 10 Toes To Bar 10 Kettlebell Read more »

1) Front Squat 3x3 Ascending + last set for max reps 2) Push Press 3x3 Ascending + last set for max reps 3) 5 Rounds for time of: 5 Box Jumps (24/20'') 5 Split Jerk(155/95lb) 5 Handstand Push Ups RX+= BJ- 30/24'' Split Jerk- 185/115lb HSPU- 35+ 25lb plates Read more »

1) Clean and Jerk 3x3 Ascending 2) Complete the following every minute on the minute for 5 rounds: 2 Power Snatch 2 Squat Snatch 50-60 % of 1RM 3) "Helen" Complete 3 Rounds for Time: 400M Run 21 Kettlebell Swings (24/16KG) 12 Pull Ups Compare to 11/1814, 6/6/14, 3/12/14, 9/28/13, 7/1/13, 2/6/13, 9/15/12, 7/18/12, 2/15/11, Read more »

1) Power Snatch 3x2 Ascending Touch and go 2) With a partner complete for time: 50 Wall Balls (20/14) 200m Run 30 Wall Balls 400m Run 10 Wall Balls 800m Run Read more »

In observance of Good Friday, there will be No Scheduled classes today. Open gym will be from 8am-7pm. 1) 3 and 3's: 3 behind the neck snatch grip push press + 3 Overhead Squats 2) Complete 4 rounds for time 200m run 10 Deadlifts (185/125) 10 Bar over Burpees 10 Pullups Rx + is 225/155 Read more »

1) 10 min alotted to skill of athlete's choosing: Double Under Triple Under Handstands Pull Ups Ring Work 2) Every 4 minutes for 32 minutes Run 400m or Row 500m 10 hollow body 10 superman Score is the addition of slowest run and slowest row Read more »