***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! ASSESS API OR For Total Rounds + Reps 2 minutes12 Wallballs (20/14)10 Burpees8 Box Jumps (24/20) 1:00 Restx 5 EXTRA CREDIT Breathe & Mobility 3:00 Jog3:00 Quad Smash ea/s3:00 Jog3:00 Couch Stretch ea/sx 2Read More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! STRICT PRESS 15 minutes 4 x 3 Building RPE 7-8 “PICKING UP PIECES” For Total Reps/Cals Tabata • Db Snatch (50/35) Rest 1:00 Tabata • Row or Bike Rest 1:00 x 2 EXTRA CREDIT Prehab 5 Sets For Quality5 Cossack Squats 10 Clamshells ea/sRead More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! “CAULDRON” 16 min AMRAP 50 Doubleunders 4 SA Db Manmakers (50/35) E2MOM – start at 0:00 6 CtB Pullups SHOULDER PREHAB 4 Sets For Quality 10 PVC Cuban Press 10 Seated Ext. Shoulder Rot. ea/s 10 Wall Slides EXTRA CREDIT Breathe & Mobility 3:00 Jog3:00 Lat Smash3:00 Jog3:00 Classic Tricep...Read More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! ASSESS WEIGHTLIFTING OR 15 minutes Build to a Heavy1 Clean+2 Front Squats+1 JerkOR1 Snatch+2 OH Squats “WATER SERPENT” 6 rounds For Time – 15 min CAP 6 Hang Power Clean (135/95) 12 GHD Situps 200m Run EXTRA CREDIT Glutes 4 Sets8 SL Glute Bridge R20 sec Glute...Read More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! ASSESS ROWING OR 20 minutes 20 Walking Lunges100m Shuttle Run15 Box Jumps (24/20)100m Shuttle Run ACCESSORY 4 Sets For Quality 12 Tuckups30 sec Bent Hollow RockAMRAP Hollow Hold EXTRA CREDIT Breathe & Mobility 5:00 Row/Bike4:00 Calf Smash ea/s5:00 Row/Bike4:00 Lizard ea/sRead More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! OPEN GYM 1-2 PMRead More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! OVERHEAD SQUAT 10 minutes Build to a Heavy 3 Reps “NANCY” 5 Rounds For Time 400m Run15 OH Squats (95/65) EXTRA CREDIT Breathe & Mobilize 3:00 Row/Jog3:00 Seated Quad Stretch3:00 Row/Jog3:00 Couch Stretch ea/s3:00 Row/Jog3:00 Pigeon ea/sRead More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! DEADLIFT 15 minutes 4 x 3 Building RPE 7-8 “SCAVENGING” 40 sec on/20 sec off Alt. (16 total minutes) • Russian KbS (70/53)• Ring Rows 20X2• Strict Burpees• Barbell Curlsx 4 EXTRA CREDIT Prehab Accessory 4 Rounds10 Y-T-Ws20 Skiers30 sec Shoulder TapsRead More

***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! “EASY BAKE” For 2 Scores 6 min AMRAP 250m Row 15 Box Jump Overs (24/20) rest 2:00 6 min AMRAP 10/8 Cal Airbike 16 SA Db Front Squats (50/35) Rest 2:00 x 2 EXTRA CREDIT Prehab 4 Sets15 Banded Straddle GM15 Banded Reverse SquatsRest 2:00Read More

***TODAY @ 4PM: “HOW TO NOT PEE WHEN YOU LIFT” W/ TRISTEN*** ***BACKYARD BRAWL JULY 9TH!!!** REGISTRATION ENDS JUNE 11TH SIGN UP HERE! FLOOR PRESS 15 minutes 4 x 5Building RPE 7-8 “SAWZALL” For Time 30 Strict Press (95/65)30 Pushups75 Doubleunders 20 Strict Press20 Pushups75 Doubleunders 10 Strict Press10 Pushups75 Doubleunders EXTRA CREDIT Breathe &...Read More