Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chest to Bar Pullup x 6 reps 2- Strict Handstand Push-ups or L-seated Dumbbell Press x 6 reps Conditioning: 75 Dumbbell Hang Curtis P’s *Every 3min, starting at 3:00, 100m Sprint Rx+50/35 Rx 35/25Read More

As a reminder, we will be closed on Monday July 4th. Enjoy the holiday with friends and family and we will see you back in class on Tuesday!Read More

Warm-up Strength: Bench Press 3-3-3 Conditioning: Every 90sec x 27min (3 sets) of:Station 1 – Alternating Front-Racked Reverse Kettlebell/Dumbbell Lunges x 16-20 repsStation 2 – Alternating Single-Arm Dumbbell Press x 6 reps each arm @2111 Station 3 – Pulsing Kettlebell Sumo Squats x 8 reps Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps...Read More

Mobility: Ankles Skill: Pistols Conditioning: As Many Rounds and Reps as Possible in 16min of: 400m Run/Row/Ski 10 Parallette Pass Thru with Push-up & Dip 20 Alternating Pistols or Pistol Modification 10 Donkey Kicks 20 Tuck-up to V-up ComplexRead More

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. The 19. “We Rally” From the “Hotshots 19” Memorial Event Hotshots 19 6rds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run This is a high-volume workout.Please be...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Tall Box Jump x 2-4 reps* 2- Ring Dips x 6-10 reps or Ring Dip Negatives x 30-45sec of work *This should be a very explosive and powerful effort. The box height should be MUCH higher than what you normally use in a conditioning piece....Read More

Warm-up Conditioning: Against a 3min Clock for Max Calories 20 Wall Balls 20/14 15 Toes to Bar Max Calorie Row or Bike Rest 2min and Repeat for a total of 4 sets Strength: Back Squat 8×65% 8×70% 6×80% 4×85%Read More

Warm-up Strength: Tempo Bench Press 3-3-3 @32X1 Conditioning: Time Cap 6min. This is a FAST workout. Pick a weight you can move efficiently and safely. Try to reduce the press out as much as possible. “Isabel” 30 Snatches 135/95 Finish: 3 sets of:Chin-Over-Bar Hold x 20secPulsing Kettlebell Sumo Squats x 6 repsBarbell Bicep Curl x...Read More

Mobility: Wrists and Forearms Skill: Handstand Walks Conditioning: As many Rounds and Reps as Possible in 18min of: 600m Run, Row, Ski 80ft Suitcase-Waiter’s Carry (each way) 40 Walking Lunges 20 Ball Slams 20 V-upsRead More

Barbell Warm-up Olympic Lifting: Take 10min to build to a heavy-ish set of: 2 Hang Cleans Conditioning: Today you’ve got some intervals with 1:1 rest:work and descending loads. 2:30 is a good amount of time to recover so you should be pushing the intensity in these sets. Everyone (Rx or not), must decrease the weight...Read More