• Tuesday 9.12.17

    Work out of the Day A. Every 90 seconds, for 18 minutes (12 sets): Hang Snatch x 1 rep Build as you go, but make sure the focus is on proper technique and mechanics as you build. B. Every minute, on the minute, for 10 minutes, complete: 5 Burpee Box Jump-Overs (24″/20″) 5 Toes to

  • Monday 9.11.17

    Work out of the Day Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes

  • Work out of the Day

    Work out of the Day For time: 1200 Meter Run 100 Double-Unders 30 Power Cleans (115/75 lbs) 30 Box Step-Overs with Dumbbells (50/35 lb DBs) 800 Meter Run 100 Double-Unders 20 Power Cleans 20 Box Step-Overs with Dumbbells 1200 Meter Run

  • Friday 9.8.17

    Work out of the Day AMRAP 30 (partner) 400M Run with plate 45#/25# 100 Overhead lunges with plate 100 Burpees onto plate 400M Run with dumbbell 50#/35# 100 Dumbbell snatches 100 Single arm dumbbell push press 400M Run with med ball 20#/14# 100 Wall ball shots 100 Med ball cleans See board for details 🙂

  • Thursday 9.7.17

    Work out of the Day A. Shoulder Press @ 20X1 tempo * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep

  • Wednesday 9.6.17

    Work out of the Day A. Six sets of: Hang Clean + Clean Rest 2 minutes (athlete will execute one clean from the hang position, and then one from the floor) B. Three rounds for time of: 400 Meter Run 12 Alternating Dumbbell Squat Snatches (55/35 lbs) C. Cash Out

  • Tuesday 9.5.17

    Work out of the Day A. Three sets of: Back Squat x 8-10 reps @ 3011 Rest 2 minutes Weighted Pull-Ups x 2-3 reps Rest 2 minutes B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of: 10 Thrusters (95/65 lbs) 10 Pull-Ups C.

  • Monday 9.4.17 Closed

    Closed for Labor Day We will be back to our regular schedule Tuesday morning 9.5.17

  • Saturday 9.2.17

    Work out of the Day For time: 100/80 Calorie Row 50 Wall Ball Shots 25M Tire Flip 15 Slam Ball 400M Run 30 Power Snatch (75/55) 50M Sled Push 25 Burpee Box jumps (24/20″) 15 Slam Ball 400M Run Rest 2 minutes, then do… 50 Double-Unders 20 Toes to Bar 40 Double-Unders 10 Toes to

  • Friday 9.1.17

    Work out of the Day A. Partner workout, alternating rounds: AMRAP 12 3 Power Cleans (155/105) 6 Push-Ups 9 Air Squats Rest 3 minutes Partner workout, one partner working at a time: AMRAP 12 50 Push Press (115/105) 50 Pull-Ups 50 Burpees over the bar Rest 3 minutes For time: 100 Dumbbell thrusters (50/30) EMOM