Level I 50 Pull Ups 50 Push Ups 50 Sit Ups 50 Squats Post time. Level II “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Squats Post time.

Level I 3 Rounds 20 Med Ball Cleans   20#/14# 10 Burpees + 21-15-9 Deadlifts  135#/95# Wall Ball  20#/14# Split Squat Jumps Post times. Level II 3 Sets 400m Run 20 Wall Ball  20#/14# 20 SDLHP  75#/53# 20 Box Jumps  20″ … Continue reading →

Level I 800m Run 30 Pull Ups 30 DB Thrusters  35#/25# 30 Wall Jumps 400m Run 15 Pull Ups 15 DB Thrusters 15 Wall Jumps 200m Run 10 Pull Ups 10 DB Thrusters 10 Wall Jumps Post time. Level II … Continue reading →

8:30am-10:00am Open Gym 10:00am Free Class Workout will be posted in the gym.

Partner Workout – 1 person works at a time then tags partner 1st AMRAP in 5 minutes Burpee Broad Jump to Pull-Up Bars 10 Pull-Ups Sprint back to tag partner 2nd AMRAP in 5 minutes Walking Lunges to Pull-Up Bars … Continue reading →

Level I 3 Rounds 500m Row 20 Med Ball Cleans  20#/16# 15 Box Jumps  24″/20″ 10 Burpees Post time. Level II 2 Rounds 400m Run 3 Rope Climbs 400m Run 5 Muscle Ups Post time. Strength DB Single Arm Clean … Continue reading →

Level I 1 Mile Run 3 Rounds 10 Pull Ups 20 Push Ups 30 Squats 1 Mile Run Post time. Level II AMRAP in 10 Minutes 10 Squat Snatch   75#/53# 10 HSPU’s + 3 Rounds 15 Calories on Airdyne 10 … Continue reading →

Level I 15-5, 20-10, 25-15 Ladder of: Wall Ball  20# @10′/14# @ 9′ Burpees + 3 Rounds 300m Row 25 KB Swings  53#/35# Post times. Level II Deadlift   1,1,1,1,1 + 50 Double Unders; 30 seconds rest X 6 Post load … Continue reading →