1. 4 sets of: Push Press x 4-6 reps One Arm DB Row x 10-12 2. 5 Rounds For Time 20 Wall Balls 10 DB Snatch

Please sign up online so we can assign heats. Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of: 25 toes-to-bars 50 double-unders 15 squat cleans* Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes exten ... Continue Reading

EMOM x 12 minutes 1- 8 Box Jumps (30/24)+10 slam Balls 2-10 Ring Rows 3- 30 sec. Handstand Hold 2. 3 Rounds For Time 10 Pistols 1 min L-Sit 10-10m shutle runs

****ATTENTION**** Just to be safe, we are cancelling 6am class tomorrow morning. As of now the rest of the day will remain open until further notice Wednesday 1. Back Squat 10-8-6-4-2 2. 4 Rounds For Time 40 Double Unders 20 Wall Balls 10 Chest to Bar Pul ... Continue Reading

1. 4 Sets of: Stiff Leg Deadlift x 6-8 reps Side Plank x 30 sec 2. AMRAP x 3 minutes Assault Cals Push ups 2,4,6,8,10…….. rest 1 Min AMRAP x 4 minutes Dumbell Clean Dumbell Push Press 3,6,9,12……….. Rest 2 min AMRAP x 5 minute ... Continue Reading