“Bells and Whistles” AMRAP 15:400/350 Meter Row20 Kettlebell Swings (53/35)100′ Bear CrawlRead More

SQUAT CLEAN COMPLEX Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean “Clean Sheet” AMRAP 3:9/6 Calorie Assault Bike9 Power Cleans (95/65) Rest 3 Minutes  AMRAP 3:9/6 Calorie Assault Bike 7 Hang Squat Cleans (115/80) Rest 3 Minutes  AMRAP 3:9/6 Calorie Assault Bike 5 Squat Cleans...Read More

Merry Christmas and Happy Holidays! WE ARE CLOSEDRead More

“Stocking Stuffer” 4 Rounds:20 Pull-ups30 AbMat Sit-ups40 Air Squats50 Double Unders **Limited Classes: 5am, 6am, 7am, 8:40, 10am, NoonRead More

“12 Days of Christmas” 1 Wall Walk 2 Ring Dip 3 STOH (95/65) 4 Pull-up (C2B) 5 Ground to Overhead with Plate (45/25) 6 Overhead Lunge Step with Plate (45/25) 7 Burpee 8 SDLHP (95/65) 9 HR Push-up 10 Wall Balls (20/14) 11 T2B 12 Power Snatch (95/65) Movement Repetitions flow like 12 Days of...Read More

“Spin Cycle” AMRAP 18: 3 Rope Climbs 20/14 Calorie Assault Bike 60 Double UndersRead More

Overhead Squat Build to Heavy Set of 5 “Dead Arm” AMRAP 12: 5 Strict Handstand Push-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)Read More

“Dopamine” 5 Rounds, On the 5:00: 15/12 Calorie Assault Bike 18/15 Calorie Row 21 Shuttle Sprints (10 Meters)Read More

“Belly Flop” 21-15-9: Box Jump Overs (24/20) Power Cleans (115/80) Chest to Bar Pull-ups Front Squats (115/80) Lateral Barbell Burpees Push Jerks (115/80)Read More

“Joker” For Time: 10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135) 1-2-3-4-5-6-7-8-9-10: Toes to BarRead More