Warm-up: 20 Jumping Jacks 10 Plank Burpee then 3rds of: 2 Wall Walk + 30sec Nose to Wall Handstand Hold Midline/Stability: EMOM x 12 Even: 5-8 Sandbag Squats Odd: 5-8 Strict Toes to Bar @2111 Workout of the Day 2 person team 250/200m Row with partner: 1) Overhead Barbell Hold (95/135) 2) Hollow Hold 3)...Read More

Barbell Warm-up Olympic Lifting: 2RM Power Clean Workout of the Day EMOM x 9 1) 7 Deadlift + 7 Push Press (95/65) 2) 7 Front Squat + 14 Double-unders 3) 7 Ball Slam + 7 Pull-up Rest until the clock reads 10:00, then: 21 Deadlift 21 Push Press 21 Front Squat 21 Double-unders 21 Ball...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Walking Lunge 5 Strict Chin-up 10 Hollow Rock Strength: Bulgarian Split Squat 3×15 each leg Rest 45sec between legs and 90sec between sets Workout of the Day 1000m Row 750m Run 50 Front Rack Dumbbell Walking Lunges 25 Toes to BarRead More

No classes today. Enjoy the holiday! Members- see email and Private Facebook Group postRead More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 5 Behind the Neck Strict Press Strength: Every 2min x 12min 2 Front Squat + 2 Jerk Workout of the Day 9min AMRAP 6 Hang Power Clean (135/95) 9 Front Squat 12 Handstand Push-ups Or 9min AMRAP 6 Hang Power Clean...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 5 Behind the Neck Strict Press Strength: Every 2min x 12min 2 Front Squat + 2 Jerk Workout of the Day 9min AMRAP 6 Hang Power Clean (135/95) 9 Front Squat 12 Handstand Push-ups Or 9min AMRAP 6 Hang Power Clean...Read More

Mobility: Hips Skill: Pistols or Cossack Squats Workout of the Day 1000m Row 4x Gym Length Heavy KB Farmer’s Carry 20 Reverse Burpee 60sec Plank on Left 60sec Plank on Right 60sec Dead Hang Hold 20 Reverse Burpee 4x Gym Length Heavy KB Farmer’s Carry 1000m RunRead More

Warm-up: 200m Run then 3rds of: 6 Strict Chin-up 10 Single Arm Overhead Walking Lunge 6 Med Ball Clean Workout of the Day Every 2min for 30min 1) 400/350m Row 2) 30 Wall Ball (20/14) 3) 400m Run 4) 2 Rope Climb 5) 20 Double-unders + 20 Dumbbell Reverse Lunges (50/35) *Courtesy of Invictus Finish:...Read More

Warm-up: 200m run then 3rds of: 8 Alt High Box Step-up 30sec Ring Support Hold 6 Single Leg RDL (each) Strength: Bulgarian Split Squat 3×15 each leg. Rest 45sec between legs and 90sec between sets. Workout of the Day 15 Burpee Box Jump (24/20) 20 Deadlift (225/155) 25 Ball Slam (25/15) 30 Ring Dip 25...Read More

Barbell Warm-up Every 2min for 20min Snatch 2×65, 2×70, 2×75, 1-2×80, 1×85, 1×88,1×92, 1×96, 1×101+% Workout of the Day 21-15-9 Overhead Squats (95/65) Chest to Bar Pull-ups or 21-15-9 Overhead Squats (95/65) Pull-ups 10min capRead More