Reminder- only one class today at 9:30am 100 DU 90 Air Squat 800m Run (must do 2 laps of 400m) 70 Sit-up 60 OH Plate Lunges (25/15) 50 Burpee to Plate* 400m Run 30 Pull-up 20 Reverse Burpee to Plate** 10 HSPURead More

Warm-up: 200m Run then 3rds of: 5 Muscle Clean 5 Front Squat 5 Strict Press Strength: Back Squat 3×8 @70% Workout of the Day 20 Deadlift 20 Power Clean 20 Front Squat 20 Push Jerk 20 Unbroken Double-unders *Every break in the workout, stop and immediately perform 2 burpees, then pick up where you left...Read More

Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Walking Lunges Bottoms Up Kettlebell Walk Strength: 1a) Reverse KB/DB Lunges 4×14 reps 1b) Dumbbell Z Press 4×6-8 reps Workout of the Day Every Minute on the Minute x 20min 1) Row 18/12 Calories 2) 5 Strict Chin-up + 10 Air Squat 3) Assault Bike...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 3 Tall Clean 4 Push-up to Spiderman Strength: Front Squat 3×75/80/85% Workout of the Day As Many Rounds As Possible in 10min 2,4,6,8….etc Hang Squat Clean Shoulder to Overhead Toes to Bar Rx+ 135/95 Rx 115/75Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Thruster 10 Bird Dog Strength: Back Squat 3×8 @65% Workout of the Day Death by Thruster Rx 95/65 Rx+ 135/95 Optional Finish: CFWP Midline ChipperRead More

Mobility: Ankles Skill: Turkish Get-up Midline/Stability: 3 sets not for rime 6 Turkish Get-ups 40ft Seal Walk 15 V-ups + 30sec Hollow Hold Workout of the Day Option 1) 20min Stroke Rate Row Options 2) 4-5 rounds at a moderate pace 300m Row 300m Run Heavy Suitcase Carry 60sec L-sit or Tuck Hold on parallettesRead More

Barbell Warm-up Olympic Lifting Every 2min x 12 min (6 sets) Hang Clean x 2 + Jerk x 2 Workout of the Day 50/35 Cal Row 40 Dumbbell Push Press* 30 Russian Kettlebell Swing 20 Dumbbell Front Squat 10 Bar Muscle-upsRead More

Warm-up: 200m Run then 3rds of: 5 Single Arm Overhead Dumbbell Walking Lunges (5 each) 10 Alternating High Box Step Up 30sec Handstand hold Strength: 1a) Front Rack Alternating Reverse Lunges 4×10 1b) Strict Handstand Push-ups 4×6-8 reps Workout of the Day 4rds for total time 200m Run 10 Burpee Box Jump Overs (24/20) Rest...Read More

Warm-up: 200m Run then 3rds of: 5 Ring Row 6 Front Rack Lunges 7 Good Mornings Strength: Front Squat 5×70/75/80% “Bell” 3rds for time 21 Deadlift (185/135) 15 Pull-ups 9 Front Squat Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died...Read More

Warm-up: 200m Run then 3rds of: 5 Single Arm Overhead Dumbbell Walking Lunges + 5 Press 5 Goblet Squat Strength: Back Squat 3×10 Workout of the Day 4 sets for total time 15/10 Cal Bike 12 Dumbbell Power Clean 12 Dumbbell Front Rack Walking Lunges 12 Dumbbell Push Press Rest 1minRead More