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...

Warm up: Stretch Strength: Alternating on the minute x 12min Even- 0:30sec max Dips Odd- 3 Deadlifts (building each set. Touch n go)...

Warm up: Stretch Strength: Front Squat 3 reps @ 80% 1 rep @ 85% 3 rep @ 80% 1 rep @ 90% 3 reps @ 80% 1 rep @ 95% Rest as needed between...

Warm up: Stretch Strength: 1) Snatch Balance 2-2-2-2-2 (Building) 2) Squat Snatch 5 x 2 (Across) Conditioning: For time 20 Power Snatches...

Warm up: Stretch Conditioning: 1) “Fight Club” 3 Rounds for total reps 1 minute of Thrusters (95/65) 1 minute of Power Cleans (95/65) 1...