Workout of the Day

***9:30am class only!*** Turkey Gone Bad 1 minute per station. Accumulate max reps each minute. Complete 4 total rounds in 23 minutes: 1-Assault Bike Calories 2-Lateral Burpee Over DBs 3-DB Thrusters 50/35 4-Toes to bar 5-DB Deadlifts 50/35 6-Rest Limited… Read more »

CLOSED! Happy Thanksgiving!

***Reminder, no classes on Thanksgiving day and only 0930 on Friday!*** Strength Test – in 20 minutes build to a 5RM Push Jerk *must take from the floor!* We are going to be testing a 5 rep max push jerk… Read more »

Strength: Bench Press 2×6 at 75%, 2×3 at 85% Strength – numbers are aggressive but doable. Rest 2 minutes between rounds to ensure full recovery. Conditioning: Amrap 11 8 TTB 12 Box Jumps 24″/20″ 16 Alt. KB Snatch 53/35 20… Read more »

Come join us for Open Gym from 1000-1200!

In teams of 3: 70/50 Cal Row 70 bar facing burpees 70 KB swings 60/40 Cal Row 60 bar facing burpees 60 KB swings 50/ 35 Cal Row 50 bar facing burpees 50 KB swings 40/30 Cal Row 40 bar… Read more »

Gymnastic Strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB… Read more »

Skill: Turkish Get Up Skill Work ~ 15 minutes Turkish get up – we will work on efficiency and proper mechanics of the movement, and then build to a heavy for the day with the remainder of 15 minutes. Conditioning:… Read more »

Strength: Clean and Jerk Retest – 20 minutes Ensure we retest the same lifts as we did on 8/31 Conditioning: Rowing Intervals 10 Rounds 30s fast 30s slow This week has been tough, so we’re going to perform so rowing… Read more »

Strength: Bench Press – 2×6 @ 75-80% 2×3 at a 85-90% Conditioning: AMRAP 18 *Re-test, compare to 8/2/22* 9 Deadlits 225/155 | 185/125 | 135/95 60 DU/120 SU 30 Wall Balls 20/14 Retesting a long grinder we did a few… Read more »