10 Rounds 10 Wall Ball 20#/14# 1 Rope Climb 10 Burpees 200m Run 40 minute time cap. Post total time.

Level I 1 Mile Run 3 Rounds 20 DB Hang Squat Cleans  35#/25# 20 Box Jump Up and Overs  20″ 1 Mile Run Post time. Level II 3 Rounds 30 Front Squats  75#/53# 40 Push Press 50 Double Unders + … Continue reading →

Level I 2 Rounds 250m Row 25 Wall Ball  20 @ 10′/14# @ 8′ 250m Row 25 Pull Ups 250m Row 25 Burpees 250m Row 25 DB Push Press   35#/25# Post time. Level II 400m Run 500m Row 800m Run … Continue reading →

100 Squats 100 Sit Ups 3 Rounds 10 Power Snatch  95#/63# 10 Pistols 100 Sit Ups 100 Squats Post time. Three rounds of Snatches and Pistols only.

Level I 3 Rounds 400m Run 15 Deadlifts  155#/105# 15 Push Ups 15 Pull Ups 15 Box Jumps  24″/20″ 15 Knees To Elbows Post time. Level II ” 1/2 Nate ” AMRAP in 10 Minutes 2 Muscle Ups 4 HSPU’s … Continue reading →

Level I 1000m Row 50 Thrusters  45#/33# 50 Sit Ups 50 KB Swings  53#/35# 500m Row 25 Thrusters 25 Sit Ups 25 KB Swings Post time. Level II 3 Sets 4 Minute AMRAP 25 Wall Ball   30# @ 10′/ 20# … Continue reading →

8:30am – 10:00am Open Gym 10:00am Free Class The workout will be posted in the gym.

AMRAP in 3 minutes 2 Turkish Get Ups 53#/35# 6 Toes to Bar 10 Skater Plyos Rest 2 minutes AMRAP in 6 minutes 2 Turkish Get Ups 53#/35# 6 Toes to Bar 10 Skater Plyos Rest 2 minutes AMRAP in … Continue reading →