BACKYARD BRAWL 2 on AUGUST 17th OPEN & PERFORMANCE“El Niño”For Time: 1 Mile Run50 Dumbbell Snatches (50/35)400 Meter Wreck Bag Run (50/35)30 Pull-ups20 Burpee Box Jumps (24/20) FITNESS“El Niño”For Time: 1 Mile Run50 Dumbbell Snatches (35/25)400 Meter Wreck Bag Run (50/35)30 Pull-ups20 Burpee Box Jumps (24/20)Read More

BACKYARD BRAWL II AUGUST 17th OPEN – PERFORMANCE – FITNESS“Mano Y Mano”Class Divides into 2 Teams3 Rounds: Team 1 : Row Calories (TEAM SCORE)Team 2 : 400 Meter Sled Push **Teams Switch when SLEDS get back. 1 SLED for every 3-4 Athletes.Read More

OPEN – PERFORMANCE – FITNESSBuild to a Heavy Complex:1 Hang Power Snatch2 Power Snatches3 Overhead Squats “Bartender”AMRAP 10:12 Deadlifts9 Overhead Squats6 Hang Power Snatches Rx/Px: 115/85Fx: 75/55Read More

Body Armor3 x 8 – Tempo Dumbbell Strict Presses (:03 UP & DOWN) 3 x 8 – Tempo Dumbbell Bent Over Row (:03 UP & DOWN) 3 x Max Effort Ring L-Sit Hold (Box option) Rest 1:00 between each set. OPEN – PERFORMANCE “Pushing Helen”3 Rounds:400 Meter Run21 Kettlebell Swings (55/35)12 Handstand Push-ups FITNESS “Pushing...Read More

OPEN & PERFORMANCEBack Squat3 sets of 6 “Escape from Wonderland”75 Double Unders50 Air Squats25/18 Calorie Row FITNESSBack Squat3 sets of 6 “Escape from Wonderland”115 Single Unders50 Air Squats25/18 Calorie RowRead More

OPEN GYM 1PM-2PM OPEN & PERFORMANCEDeadliftBuild to Heavy Sets of 5 – 3 – 1 “Fall Back”15-12-9-6-3:Deadlifts (185/135)Barbell Facing Burpees FITNESSDeadliftBuild to Heavy Sets of 5 – 3 – 1 “Fall Back”15-12-9-6-3:Deadlifts (155/105)Barbell Facing BurpeesRead More

9AM CLASS ONLY! OPEN & PERFORMANCE“Moneybags”Teams of 3 (For Time | 30 Minute Cap)800 Meter Sand Bag Run (70/50)75 Box Jump Overs (24/20)50 Clean and Jerks (135/95)15 Rope Climbs50 Clean and Jerks (135/95)75 Box Jump Overs (24/20)800 Meter Sand Bag Run (70/50) FITNESS“Moneybags”Teams of 3 (For Time | 30 Minute Cap)800 Meter Sand Bag Run...Read More

Power Snatch Complex On the 1:30 x 7 Sets: 1 Snatch Pull 1 Low Hang Power Snatch OPEN & PERFORMANCE“Rush Hour”On the 4:00 x 5 Rounds:20/14 Calorie Bike10 Lateral Barbell Burpees5 Power Snatches (135/95) FITNESS“Rush Hour”On the 4:00 x 5 Rounds:20/14 Calorie Bike10 Lateral Barbell Burpees5 Power Snatches (95/65)Read More

OPEN & PERFORMANCE“Pharmacy”5 Rounds:100′ Walking Lunge (No Weight)30 AbMat Sit-ups12 Dumbbell Power Cleans (50’s/35’s) FITNESS“Pharmacy”5 Rounds:100′ Walking Lunge (No Weight)30 AbMat Sit-ups12 Dumbbell Power Cleans (35’s/25’s)Read More

OPENThrusterBuild to a Heavy Set of 3 “Chest Hair”25 Thrusters (95/65)400 Meter Run25 Chest to Bar Pull-ups400 Meter Run25 Thrusters (95/65) PERFORMANCEThrusterBuild to a Heavy Set of 3 “Chest Hair”25 Thrusters (95/65)400 Meter Run25 Pull-ups400 Meter Run25 Thrusters (95/65) FITNESSThrusterBuild to a Heavy Set of 3 “Chest Hair”25 Thrusters (65/45)400 Meter Run25 Pull-ups400 Meter Run25...Read More