Mobility: Shoulders/Lats Skill: Rope Climbs Every 90sec for 4 sets (24min) 1) Row 20/15 Cal 2) Rope Climb x 2 3) Bike 15/10 Cal 4) 30sec Dead Hang Hold + 30sec Hollow HoldRead More

Warm-up: 200m Run then 3rds of: 10 Dislocates 6 Overhead Squat 10 Hollow Rock with PVC or Hollow Hold Strength: Overhead Squat 4-3-3-2 Workout of the Day 8min AMRAP 30 Double-unders 10 Power Snatch (75/55) 3 Ring or Bar Muscle-up Midline: 40 Hand Plank Cross Knee to Elbow 20 Hanging Knees-to-chest @ 2011 40 Elbow...Read More

2001m run/row 11 Box Jump (30/24) 11 Thruster (125/85) 11 Burpee Chest to Bar 11 Power Clean (175/120) 11 Handstand Push-ups 11 KBS (70/53) 11 Toes to Bar 11 Deadlift (170/120) 11 Push Jerk (110/75) 2001m run/row *if you started with the run, then row at the end or vice versa The 2001 meter row...Read More

Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1113 10 Deadbug 5 Tempo Push-up @2101 Strength: Front Squat 10×60/65/70% Workout of the Day 40 Front Rack Walking Lunges 20 Renegade Row 30 Front Rack Walking Lunges 15 Renegade Row 20 Front Rack Walking Lunges 10 Renegade Row Rx 25/15 Rx+ 50/35 Gymnastics: 2 sets...Read More

Warm-up: 200m Run then 3rds of: 3 1 ¼ Front Squat 5 Tall Jerk 7 Hollow Rock Strength: Every 2min x 12min 2 Front Squat + Jerk Workout of the Day “The Chief” 5 rounds 3min AMRAP 1min rest 3 Power Clean 6 Push-up 9 Air Squat Each year in the United States Navy, a...Read More

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