“Barbara” 5rds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Rest exactly 3min after each round. Record your time for each round. 45min Time CapRead More

Warm-up Strength: 1a) Dumbbell Front Rack Bulgarian Split Squats x 6 each leg @3011 1b) Single Arm Dumbbell Row x 8 each @2011 Conditioning: 600m Run 20 Devil’s Press 400m Run 15 Devil’s Press 200m Run 10 Devil’s Press Rx 35/25 Rx+ 50/35 Finish: 3 sets 100ft Heavy Farmer’s Carry + 60sec Plank HoldRead More

Barbell Warm-up Olympic Lifting: Take 15-20min to build to today’s heavy Power Clean Conditioning: As Many Rounds and Reps As Possible in 3min of: 3 Hang Power Clean 3 Front Squat 3 Shoulder to Overhead Rest 2min Repeat for a total of 3 sets. Rx 95/65 115/75 135/85 Rx+ 115/75 135/95 155/105Read More

As a Two Person Team For Time: Buy-In: 21rds  2 Push-up 2 Air Squat Then,  2 x 200m Relay Run Then, 2rds 21 Synchronized Burpees 21 Synchronized Single Arm Dumbbell Thruster 21 Synchronized Alternating Dumbbell Snatch 200 Double-unders  Then, 2rds each  21 Ball Slams with partner in plank hold  Then, 200m Synchronized Walking Lunges holding...Read More

We will be closed on 1/1. Enjoy the holiday with friends and family and we will see you in 2021!Read More

Eva 5rds 800m Run 30 Kettlebell Swings 70/53 30 Pull-ups **Reminder that we are open for a half day today. Classes are at 5am, 6am, 9:30am and 12pm only**Read More

Warm-up Strength: Every 2min x 10min Front Squat x 3 reps @23X1 Conditioning: 2 sets for times 50 Calorie Row 50 Wall Balls (20/14 to 10ft) Rest exactly 5 minutes and repeatRead More

Warm-up Strength: Take 15min to build to a 3RM Turkish Get-up with a kettlebell ( Conditioning: 15 Dumbbell Deadlifts 25 Double-unders 20 Dumbbell Front Rack Reverse Alternating Lunges 25 Double-unders 30 Burpee Box Jump Overs 25 Double-unders 20 Dumbbell Front Rack Reverse Alternating Lunges 25 Double-unders 15 Dumbbell Deadlifts Rx 35/25 and 24/20 Rx+ 50/35...Read More

Barbell Warm-upOlympic Lifting: Take 15min to build to a heavy Power Snatch Conditioning: As Many Rounds and Reps ad Possible in 5min of: 5 Power Snatch at 65% of today’s heavy single 10 Toes to Bar Rest 2min As Many Rounds and Reps ad Possible in 5min of: 5 Hang Squat Snatch 10 Strict Handstand...Read More

Enjoy your holiday with friends and family! We will be closed on the 25th and open for two classes on Saturday December 26th.Read More