5 Rounds of 3:00 Work/3:00 REST – for max Reps 300 Meter Row (250 for Women) 8 Deadlift (M:155/135/115/95 – W: 105/95/75/65) 6 Hang Power Clean *Max S.T.O.H. *score weight and max reps across 5 rounds   Endurance 4 Rounds 2:00 Seated bike :30 transition 2:00 Sled Pull (90/70) :30 transition 2:00 Medball Clean+WB (20/14) :30 transitionRead more

Buy-in: 800 Row or Run, then: 3 Rounds 10 T2B 10 Slam Ball (30/20) 1:00 REST 3 Rounds 10 Slam Ball (30/20) 10 HR Push-ups 1:00 REST 3 Rounds 10 HR Push-ups 10 T2B Cash out: 800 Row or Run, whichever you did not do for Buy-inRead more

Halloween: Come to Class in Costumes!!! A. 6:00 Dodge Ball vs. Coaches B. 6:00 Max team Sled pushes (ea rep = 25 Meters) C. 6:00 AMRAP 20 OH Lunge Stationary Steps (45/25) 15 GTOH with Plate 1 Shuttle Run D. 50 4-ct flutterkick holding plate – NFTRead more

A. Bent Over Row 6 – 6 – 6 – 6 – 6 B. Paleo Benchmark #3 – 11:00 Increasing Ladder 3 WallBalls (20 – 10′, 14 – 9′) 3 Box Jumps (24/20) 3 Deadlift (115/75) 6 WB 6 BJ 6 DL 9……..etc C. 500 row cool downRead more

A. For Time: Starting on 0:00 and OT 4:00 for 24:00 200 Meter Sprint 20 Kettlebell Swings (24/16 – American) 20 Burpees B. 20 Turkish Get-ups (moderate to heavy) – NFTRead more