Level 1 1 Mile Run 50 Wall Ball  20#/14# 50 Sit Ups 50 Lunges 50 KB Swings  53#/35# 1 Mile Run Post time.       Level 2 Overhead Squat  2,2,2,2 + 50 Squat Cleans 95#/63# 50 Pull Ups 50 … Continue reading →

Level 1 3 Rounds 50 Jump Rope Reps 25 Squats 15 Push Ups 10 Pull Ups + 3 Rounds 400m Run 10 Deadlifts  135#/95# 10 DB Push Press  35#/25# 10 Burpees Post time.     Level 2 “KB Mountain” 5 … Continue reading →

Class Schedule: Open Gym  8:30 – 10:00 Reminder: The Rx Jump Rope Double Under Clinic is next Sunday, June 23 at 10:00 a.m.  The Open Gym class will end at 10:00 sharp, so please make arrangements for your workouts to end … Continue reading →

Level 1 AMRAP in 8 minutes of: 10 Thrusters  65#/45# 10 Toes to Bar 35 Jump Rope Reps + Rest 3 minutes + AMRAP in 8 minutes of: 200m Row 20 Ball Slams  20#/15# 5 Burpees + Rest 3 minutes. … Continue reading →

Level 1 400m Run 30 KB Swings  53#/35# 15 Pull Ups 15 Burpees 800m Run 15 KB Swings 30 Pull Ups 15 Burpees 400m Run 15 KB Swings 15 Pull Ups 30 Burpees Post time.       Level 2 … Continue reading →

Level 1 10 – 20 – 30 – 20 -10 Lunge Steps Box Jumps  20″ Thrusters  45#/33# 2X Sit Ups Post time.         Level 2 AMRAP in 20 minutes of: 2 Power Snatch  115#/78# 3 Overhead Squats … Continue reading →

Level 1 Press 1,1,1,1 + 4 Rounds 100 Jump Rope Reps 20 Burpees Post load and time.   Level 2 3 Rounds 10 Squat Clean Thrusters  135#/93# 10 Box Jumps  24″/20″ 40 Double Unders + 40 Pull Ups 40 GHD … Continue reading →

Level 1 1000m Row 3 Rounds 15 Deadlifts 135#/95# 15 Push Ups 30 Lateral Bar Jumps  L+R= 1 1000m Row Post time.       Level 2 1 Mile Run 20 HSPU’s 30 Ring Dips 40 KB Swings  53#/35# 50 … Continue reading →