Fitness A. 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean   x5, building B. 21-15-9: Thrusters (95/65) Pull Ups   C. 15 Plank Walk outs   *We will likely run heats and have a few scaling options. *10 min cap     Performance A. 2 Snatch Balance + 2 OHS […]

Fitness A. 3 x ME Pull Ups, rest 2 mins B. DL 3×3 @80% C. 5 Rounds: 10 Power Cleans (135/95) 10 Burpees     Performance A. Work to a heavy 3rm Push Press in 12 minutes B. DL 2X3@80%, 2×1@85%, 1×1@90% C. 5 Min AMRAP: 15 Power Cleans (135/95) 15 Power Cleans (185/125) 15 […]

Fitness A. Pull Ups: 7 Working Sets B. 6 Min AMRAP: 5 Cals, AB 10 Push Press (95/65) 30 sec plank hold   –rest 6 mins–   6 Min AMRAP: 5 Cals, AB 10 Russian Swings (28/20) 10 Ab Mats   C. T2B/K2E practice   Performance A. FS 3×3 @33×1 B. 21-15-9 Burpee Box Jumps […]

All of our morning classes have been cancelled today (530am, 6am, and 9am).  We will try our best to have the gym open for you in the evening.  The ice definitely add an element that will cause more serious issues if people are out on the roads.  Stay safe and be smart.  Check the Facebook […]

Fitness A. BS 4×3 @70% B. Hang Power Clean 5×3, rest 60 C. 15-12-9: Power Clean (115/80) Burpees   –rest 5 mins–   D. 3 Mins of solid DU work     Performance A. BS 4×3 @70% @x3x1 B. Power Clean 4.3.2.4.3.2, rest 60 btwn sets C. 15-12-9-6: Power Clean (115/80) Burpees *6 min cap […]

The Gym is CLOSED for the morning! (I updated this at 645am)   Fitness A. Pull Ups 5xME, rest 90 secs B. For Time: 25-20-15-10-5 KBS (28/20) 5-10-15-20-25 WBS (20/14) then…50 Ball Slams (40/30) C. 3×60 sec Plank Holds   Performance A. 1 Snatch + 2 OHS  x5, rest 90 sec B. For Time: 50 […]

Fitness A. Jerk Work for 10 Minutes B. Pull Ups 3xME, rest 2 mins C. 20 Min AMRAP: 5 DL (185/135) 10 Hang Knee Raises 20 WBS (20/14) –rest 2 mins– *No New Sets After 20 Mins   D. Plank Walkouts EMOM x6 mins, 3 reps     Performance A. Jerk Work for 15 Minutes […]

Fitness A. 7 Working Sets B. DB Floor Press 4×6-8   C. Against a 15 Min Clock… Row 1500 30 Clean and Jerks (115/80) AMRAP Man Makers (40/25)   Performance A. Back Squat 4×3 @80%, rest 90 secs B. Strict Press 5×3 @75-80%, rest 90 secs   C. 15 Min AMRAP: 7 Cals AB 15 […]

Fitness A. Pull Up Work B. Lunges 3×6-8/leg C. 100 Burpees for time D. GHR w/ Med Ball 3×30/30   Performance A1. Floor Press 4×3-4 A2. Lunge Steps 4×6-8 B. For Time: 120 WBS 40 T2B C. GHR 3×8-15

Fitness A. RDL 5×5, climbing, rest 90 secs B. 3 Rounds (45 sec ON/15 sec OFF) AB Cals Push Press (95/65) Box Jumps (24/20) KB Swings (24/16) Wall Ball Shots (20/14) –rest 2 mins–     Performance A. DL 2×3 @70%, 2×2 @80%, 2×1 @90% B. 5 Rounds @85%: Row 300m 10 Push Press (105/70) […]