OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS “High Gear” AMRAP 18: 21/15 Calorie Bike 18 Jumping Lunges 15 AbMat Sit-Ups 12 Hand-Release Push-upsRead More

OPEN – PERFORMANCE  0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65) Score is total reps completed. FITNESS 0:00 – 10:00...Read More

Gymnastic Complex 4 Sets of the Complex: 3 Toes to Bar 3 Chest to Pull-ups/Pull-Ups 2 Toes to Bar 2 Chest to Pull-ups/Pull-Ups 1 Toes to Bar 1 Chest to Pull-ups/Pull-ups Try Performing without dropping. Rest as needed between. OPEN – PERFORMANCE – FITNESS “The Good Life” 3 Rounds: 500 Meter Row 12 Burpees 21...Read More

OPEN & PERFORMANCE Strict Press Heavy Set of 1 Push Press Heavy Set of 3 Push Jerk Heavy Set of 5 “Nonstop” AMRAP 8: 10/7 Calorie Bike 10 Wallballs (20/14) FITNESS Strict Press Heavy Set of 1 Push Press Heavy Set of 3 Push Jerk Heavy Set of 5 “Nonstop” AMRAP 8: 10/7 Calorie Bike...Read More

Deadlift BUILD TO A HEAVY 3 Then.. OPEN & PERFORMANCE “Dead Meat” For Time: 1 Mile Run 100 Double Unders 30 Deadlifts (185/135) 800 Meter Run 50 Double Unders 20 Deadlifts (185/135) 400 Meter Run 25 Double Unders 10 Deadlifts (185/135) FITNESS “Dead Meat” For Time: 1 Mile Run 200 Single Unders 30 Deadlifts (135/95)...Read More

17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united....Read More

OPEN & PERFORMANCE Turkish Get-Up Build to a Moderate Load on Each Arm “E-Brake” 3 Rounds: 400 Meter Run 20 Dumbbell Snatches (50/35) 20/15 Calorie Bike FITNESS Turkish Get-Up Build to a Moderate Load on Each Arm “E-Brake” 3 Rounds: 400 Meter Run 20 Dumbbell Snatches (35/25) 20/15 Calorie BikeRead More

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS “Cold Shoulder” For Time: 21-18-15-12-9: Dumbbell Strict Presses (30’s/20’s) After Each Round: 200 Meter Wreck Bag Run (50/35)Read More

8AM COMPETITORS CLASS OPEN & PERFORMANCE “Chain Gang” Teams of 3 AMRAP 25: 40 Chest to Bar Pull-ups 50 Barbell-Facing Burpees 60 Thrusters Round 1: 75/55 Round 2: 95/65 Round 3: 115/80 Round 4: 135/95 Round 5: 155/105 (AMRAP in time remaining) FITNESS “Chain Gang” Teams of 3 AMRAP 25: 40 Pull-ups 50 Burpees 60...Read More

OPEN – PERFORMANCE – FITNESS “Boat Race” 3 Rounds: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds. THEN… Clean and Jerk Alternating On the Minute x 8 (4 Rounds): Even Minutes – 3-Position Squat Clean Even Minutes – 2 Push Jerks + 1 Split JerkRead More