Warm up: Stretch Conditioning: 1) “Helen” 3RFT 400m run 21 KB swings (53/35) 12 pull ups 2) 5 Rounds 8 DB Bench Press 8 unbroken Power...

Warm up: Stretch Strength: Push press 3-3-3-3 building) Conditioning: 21-15-9 Back Squats (225/155) HSPU Gymnastics Conditioning: For...

Warm up: Stretch 6min AMRAP 5 HSPU 7 push ups 9 squats Strength: EMOM x 10min 3 Power Cleans (75%) Conditioning: “Running Annie”...

Warm up: Stretch Strength: 1) OHS (from rack) 4x3 (Across) 2) 7min EMOM 1 Power Snatch + 1 H.P. Snatch + 1 Full Snatch Conditioning: 3RFT...

Warm up: Stretch 2 Rounds 250m row 10 Push ups 15 Wall balls 20 back ext 25 Abmat sit ups Conditioning: For Time 30 Clean & jerks...

Warm up: Stretch Strength: Front Squat- build to a heavy single for the day Conditioning: 5 Rounds 1 min: Front rack step back DB lunges...

Warm Up: Stretch 1. Conditioning: For Time: 30 Snatches (115/75) 10 Bar Muscle-ups (Modify C2B) 30 Clean & Jerks 10 Bar Muscle-ups ...

Warm up: Stretch Strength: Deadlift 3-3-3-3-3 (building) Conditioning: 4RFT 15 GHD sit ups 20 thrusters (75/55) 25 Box Jumps (24/20)

Warm up: Stretch Strength: Back Squat 5-5-5-5-5 (building) Conditioning: For time 27-21-15-12-9 Assault bike cals SDHP (95/65) Lateral...

Happy 4th of July! Open gym hours 7:30am-12pm Warm up: Stretch Conditioning: “Hotshots 19” 6RFT 30 Squats 19 Power Cleans (135/95) 7...