Teams of 3 (or 4) Out and back Waterfall Style 12/15 Cal AB 25 STOH (75,55) 25 Box Jumps (24,20″) 25 Pull Ups 25 Burpees *Feed in after STOH ** Once everyone completes Burpees head back in reverse order (feed in after burpees)Read More

Mainsite 170715 27-21-15-9 reps for time of: Squat cleans (95,65) Ring dipsRead More

100 Double Unders 10 Muscle Ups 800 m. Run 10 Muscle Ups 800 m. Run 10 Muscle Ups 100 Double UndersRead More

Back Squat 3×3 OTM x 7 1 S.Snatch + 2 H.S.Snatch OTM x 7 3 S.Clean + 2 Push Jerk + 1 Split JerkRead More

Teams of 3 50 P. Snatch (135,95) (split the reps) 400 m. run (together) 75 Pull Ups (split the reps) 400 m. run (together) 100 P. Cleans (135,95) (split the reps) 400 m. run (together) 125 TTB (split the reps) 400 m. run (together) 150 Deadlifts (135,95) (split the reps)Read More

Closed for Labor DayRead More

Fortitude OTMx30 Odd: 12/15 Cal Row Even: 15 Burpees *If can’t sustain reps drop by 3’s ** Big classes have half start on the rower and half start on the burpeesRead More

AMRAP20 5 SHSPU 10 HPC (95,65) 15 Burpees Scale 1: 1 SHSPU + :20 HS Hold Scale 2: :30 HS Hold Scale 3: 5 Pike Push UpsRead More

3×3 Back Squats (allow about 20 minutes) (attempt at or above previous weeks) OTMx9 (out of a rack) Min. 1-3: 3 FS + 1 SJ Min. 4-6: 1 FS + 1 SJ Min. 7-9: 1 SJ OTMx7 PS+OHS+SSRead More

Parallette skills & drills (15-20 minutes) 10 Left leg heel taps over parallette 10 Right leg heel taps over parallette 10 Both legs heel taps over parallette 2 sets :10 Support (High Plank) + :10 Extension (High Hips Dip Support) 1 set Walk throughs Support, extension, support, extension, support 1 set on each 4 shoot...Read More