STRENGTH 1 Clean & 2 Jerk 3×3 @ 85-90% 1RM-followed by-Clean Pulls 3×3 @ 105% 1RM CONDITIONING 500m Row ***Option to sub 400m Run or 30/24 Calorie Bike 25 Thrusters (95/65) 150 Double Unders25 Thrusters (95/65)500m Row***Partner option***500m Row (each, at the same time)45 Thrusters (95/65) (split as needed)300 Double Unders (split as needed)45 Thrusters (95/65) (split as needed)500m Row (each, at the same time)Read more

CONDITIONING 2 Rounds10 Power Snatches (135/95)10 Bar Muscle Ups10 Strict Handstand Push Ups-rest 90 seconds-10 Power Clean and Jerks (135/95)5/4 Rope Climbs50’ Handstand Walk-rest 3 minutes- CORE 2-3 Rounds15 Weighted GHD situps to parallel10 Dip Support Leg Raise10 Ab Wheels15 Seated Oblique twists w/ med ball (each side)30 yd Isolateral DB Farmers Carry (each side)Read more

STRENGTH Deadlift & Tall Box Jump 9-7-5-3-1, starting at 70%*Follow each Deadlift set with 3 tall box jumps CONDITIONING 3 sets20 Dumbbell Snatches (50/35)20 Burpees over Bar20 Toes to bar-Rest 2 Minutes between sets-Read more

Please remember our new class times, 8:00 & 9:00! 10-12:00 is now Open Gym! STRENGTH Hang Snatch Pull + Snatch2-2-1-2-2-1-1-1, starting @ 65%, ending at 90% CONDITIONING 3 Sets: 5min AMRAPCal Row 10-15-20-25…DU’s 20-30-40-50…Burpee 5-10-15-20…-Rest 3:00 b/t sets-Read more

We are CLOSED in observance of Memorial Day. We give thanks to those who gave the ultimate sacrifice for our freedom.Read more