***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! DEADLIFT 15 minutes 3 x 3 Deadlift Building “DOLPHIN FIN” For Time 5-4-3-2-1 • Strict HSPU 10 Deadlifts (225/155) Every break = 100m Shuttle EXTRA CREDIT 400m RunRest 30 secx 4@ goal pace or fasterRead More

HAPPY EASTER!Read More

POWER CLEANEMOM x 10 1 Power Clean+1 Hang Power Clean “PLUS ULTRA” 10 Rounds – In Partners 12 Hang Power Clean (115/85)9 Front Squats6 Push Press Alt. each roundRead More

“JACKET POCKET” 14 min AMRAP 3-6-9-12…etc• TtB• Ring Rows200m Run ACCESSORY 4 Sets For Quality 12 Barbell Curls12 Skull CrushersRest 1:00 EXTRA CREDIT Breathe & Mobilize 2:00 Jog/Bike3:00 Lat Smash ea/s3:00 Tricep & Lat Stretch ea/sx 2Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! STRICT PRESS 15 minutes Build to a Heavy5 Reps “EASY DOES IT” 6 Rounds 3 Wall Walks12 Burpees24 Russian KbS (53/35) EXTRA CREDIT 400m RunRest 1:00200m RunRest 30 secx 3 All Runs 20-30% faster than goal pace.Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! “STICK UP” 21 minute AMRAP 5 CtB Pullups10 Pistols15 Abmat Situps EXTRA CREDIT Bodybuilding 4 Sets10 Barbell Rows20 SA Banded Lat PulldownsRest 2:00Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! DEADLIFT 15 minutes 3 x 5 Building Rest as needed “SCRIBBLING” For Time 21-18-15-12-9-6-3 • Deadlifts (155/105) • HR Pushups EXTRA CREDIT Breathe & Mobilize 2:00 Jog/Row3:00 Pec Smash ea/s3:00 Doorway Stretch ea/sx 2Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! “FLAT TOP” For Total Rounds + Reps 6 min AMRAP 9 Box Jumps (24/20) 12 Wallballs (20/14) 36 Doubleunders Rest 2:00 x 3 start where you left off ACCESSORY For Quality 40 sec on/20 sec off alt. • Heel Taps • Plank Rotations x 4Read More

OPEN GYM 1-2 PMRead More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! 1 min Stations: 1) Wallballs 20/14 2) Double unders 3) Toes to Bar 4) Hang Power Cleans 75/55 5) Airbike/Row/Ski 1 min Rest x 3 EXTRA CREDIT 3 Rounds for Quality: 30 sec Hollow Rocks 20 Alternating Db Curls (10 each) 30 sec  Plank March 20 Banded Tricep ExtensionsRead More