Monday – 9/11/2017 Strength 4×7 Back Squat increasing from 8/28 Skill E90s for as long as possible 1 Squat clean + hang squat clean from above the knees Gymnastics EMOM for 10 Minutes straight set of kipping muscle ups Metcon 10 rounds of 30 seconds of kettlebell snatch 32/24 kg 30 seconds rest 30 double […]

Monday – 09/04/2017 Metcon 6 Rounds of 1 Minute of Two arm dumbbell squat cleans 45/30 lb 1 Minute of Burpees 1 Minute of Double Unders 1 Minute Rest Note we are open for 2 classes today at 8:30AM and 9:30AM! Tuesday – 09/05/2017 Strength 4×7 Bench Press ~ increasing from 8/29 by 5/2.5 lbs […]

Monday – 8/28/2017 Skill EMOM for 10 Minutes 2 Thrusters working to a max for the day Gymnastics 15x60s straight set of muscle ups Strength 4×7 Back Squat ~ 70% of 1RM Metcon AMRAP in 8 Minutes 4-8-12-16-20 … Lateral burpee over the bar 2-4-6-8-10 … Thruster 135/95 lb Accessory 21x60s 7 rounds of Straight […]

Monday – 8/21/2017 Skill EMOM for 10 Minutes 2 Hang squat clean Gymnastics Muscle ups EMOM for 15 Minutes Straight set of muscle ups Strength* 3x 10 Back Squat ~ increasing from 8/14 *end of cycle! Metcon AMRAP in 9 Minutes 6 Air squats 3 Push-ups Accessory EMOM for 20 Minutes Straight set of chest […]

Monday – 8/14/2017 Skill EMOM for 10 Minutes 30 Seconds of triple unders Gymnastics 18x40s Straight set of Kipping muscle ups Strength 3x 10 Back Squat ~ increasing from 8/7 Metcon 6 Rounds for time 12 Box jumps 30/24″ 8 Kettlebell Snatch 32/24 kg 6 Alternating Weighted Pistols 32/24 kg” Accessory EMOM for 20 Minutes […]

Monday – 08/07/17 Skill EMOM for 10 Minutes 3 Thrusters Strength 3x 10 Back Squat ~ increasing from 7/31   Metcon With a clock set for 12 Minutes 1 Minutes of burpees to a plate 45/25 lb 1 Minutes of wall ball shots 20/14 lb 2 Minutes of burpees to a plate 45/25 lb 2 […]

Monday 7/31/2017 Skill EMOM for 10 Minutes 1 Squat clean Metcon for time 21-15-9 Kettlebell Swing 32/24 kg Box Jump 24/20″ Gymnastics  12x90s [odd] Row for calories [even] 60 seconds of Strict HSPU Strength 3x 10 Back Squat ~ increasing from 7/24 Accessory  EMOM for 10 Minutes Straight set of Bar Muscle ups Tuesday – […]

Monday 07/24/2017 Skill EMOM for 10 Minutes 1 Power Clean Metcon AMRAP in 8 Minutes 12 Alternating Dumbbell Snatch 50/35 lb 6 Burpee Box Jumps 24/20″ Gymnastics 12x90s [odd] Row for calories [even] 60 seconds of Kipping HSPU Strength 3x 10 Back Squat ~ increasing from 7/18 Accessory EMOM for 10 Minutes 30 seconds of Chest […]

*We apologize if the workouts on Saturday 7/15 didn’t post!  Monday 7/17/2017 Skill EMOM for 10 Minutes [odd] Toes-To-Bar [even] Double Unders Metcon AMRAP in 10 Minutes Kettlebell Snatch 32/24kg* *EMOM 7 Burpees Gymnastics For time 9-7-5 Bar Muscle Up 21-15-9 Dumbbell Push Press 50/35lb Strength EMOM for as long as possible 1 Squat Clean & Jerk […]

Monday 7/9/2017 Accessory 8×3 Strict Weighted Pull-Up or Strict Bodyweight Pull-Up Metcon for time 40-30-20-10 Alternating Dumbbell Snatch 50/35 lb Goblet Squat Gymnastics For time Strict “JT” 21-15-9 Strict HSPU Strict Ring Dip Push-Up Skill 10 rounds of 20 seconds on 100 seconds off max RPM’s on the assault bike record max RPM’s achieved. [Make […]