“60 Minute Work Capacity” 100 Reps of each movement.  Partition out in any order and in any rep scheme. If work is completed before the 60 minute time limit, get as many calories on the rower. Ball Slams  20#/15# Box … Continue reading →

Level I 5 Rounds 20 Med Ball Cleans  20#/14# 10 Pull Ups 20 Wall Ball 200m Run Post time. Level II Deadlift  3,3,3,3 + 3 Rounds 10 Power Cleans  135#/93# 10 Ring Dips 10 Push Jerks 10 CTB Pull Ups … Continue reading →

Level I 400m Run 50 Push Ups 50 KB Swings  53#/35# 50 Box Jumps   20″ 1000m Row 50 Sit Ups 50 Thrusters  45#/33# 50 Lunges 400m Run Post time. Level II AMRAP in 10 minutes 7 Squat Snatch  95#/63# 3 … Continue reading →

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

3 Rounds AMRAP in 5 minutes 3 Power Cleans 135#/93# 6 Push-Ups 9 Squats 2 minutes rest. Then: Tabata Row for Meters – 8 rounds of 20 seconds of work followed by 10 seconds active recovery for total meters. Goal … Continue reading →

Level I 400m Run 15 Overhead Squats  75#/53# 15 Press 15 Deadlifts 400m Run 15 Front Squats 15 Push Press 15 Deadlifts 400m Run 15 Back Squats 15 Push Jerks 15 Deadlifts Post time. Level II AMAPP in 7 minutes … Continue reading →

AMRAP in 35 Minutes of: 50 Wall Ball  20#/14# 250 Double Unders 50 Ball Slams  25#/15# 50 Toes to Bar 50 Burpees 800m Run 100 Sit Ups Partition out the reps and movements as desired. Post completed, Rx’d or not. Strength Safety … Continue reading →

Level I 5 Rounds 10 Deadlifts  135#/95# 15 Box Jumps  24″/20″ 20 Lunge Steps 25 Sit Ups Post time. Level II 3 Rounds 1-5 Push Up/ Pull Up Ladder 1-5 HSPU/Ring Dip Ladder Men- No kipping any movements Women- 1 kipping … Continue reading →