• Saturday 6.3.17

    Work out of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… B. Against a two-minute

  • Friday 6.2.17

    Teams of two : Amrap 9 min 6 db snatch 50/35 (3 per arm) 6 box overs 24/20 alternate complete rounds rest 2 min Amrap 9 min 10/8 cal row 6 power cleans 155/105 alternate complete rds rest 2 min Amrap 9 min 20 dbl unders 6 squat cleans 155/105 rest 1 min 6 min

  • Thursday 6.1.17

    Work out of the Day A. Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift If you lose positioning or mechanics, your set is over. B. Complete rounds of 15, 12 and 9 reps for time of: Deadlift (1.25 x bodyweight for males/bodyweight for females) Pull-Ups Push-Ups

  • Wednesday 5.31.17

    Work out of the Day A. Take 15 minutes and build to todays 1RM Split Jerk B. For time: 10 Wall Ball Shots (30/20 lbs to 10′ Target) 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10 Ring Dips C. Cash

  • Tuesday 5.30.17

    Work out of the Day A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Five rounds for time of: 5 Dumbbell Complexes* 10 Toes to Bar Start from the plank with dumbbells in hands, One rep of the

  • Monday 5.29.17 “Memorial Day”

    Class times for Monday are 8 and 9am. Work out of the Day In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run

  • Saturday 5.27.17

    Work out of the Day A. Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 Sit-ups 95-lb. overhead squats, 10 reps Work up as needed! B. Cash Out

  • Friday 5.26.17

    Teams of two , only one working Amrap 10 min 30 kb swings 70/53 30 pull ups 30 jumping squats Rest 2 min Amrap 10 min 30 deadlifts 135/95 20 front rack reverse lunges 10 shoulder to overhead Rest 2 min Amrap 10 min 30 cal row 30 wall balls 30/20 60 double unders Rest

  • Thursday 5.25.16

    Work out of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes B. Four rounds for time of: 10 Hang Squat Snatches (115/75 lbs) 20 Box Jump-Overs (24″/20″) C. Cash Out

  • Wednesday 5.24.17

    Work out of the Day A. Four sets of: Front Squat x 3-5 reps @ 30X1 Rest 20 seconds Strict Pull-ups x Max unbroken reps Rest 3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (155/105 lbs) 15 Burpees C. Cash Out