***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! “SLIPS” 15 minutes 8 Front to Back Scales ea/s 10-15 sec L-Sit 30 sec Handstand Hold 30-40 sec Plank 30 sec Squat Hold “FULL PITCHER” For Time 50 Wallballs (20/14) 20 CtB Pullups 50ft HS Walk 20 CtB  Pullups 50 Wallballs “EXTRA CREDIT” Breathe & Mobilize 3:00 Jog/Row3:00 Lizard w/rotation ea/s2:00 Swivel Hips2:00...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! ASSESS DEADLIFT OR IN 20 minutes 4, 3, 2, 1 Building “DARK HEDGES” 7 minutes 9 Deadlifts (225/155) 9 Burpees over Bar EXTRA CREDIT 800m Run 5-10% faster than goal Rest 2:00 400m Run 10-15% faster Rest 2:00 x 2Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! “DRAGON’S BLOOD” 20 min AMRAP 10 Rounds 6 Front Squats (115/85) 12 Abmat Situps 36 Doubleunders in remaining time AMRAP • Cal Bike/Row EXTRA CREDIT Bodybuilding 15 Db Skull Crushers15 Db Lateral Raisesx 5Read More

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

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! “TELLIER” For Time 10 Burpees 10 Burpees 25 Pushups 10 Burpees 25 Pushups 50 Lunges 10 Burpees 25 Pushups 50 Lunges 100 Abmat Situps 10 Burpees 25 Pushups 50 Lunges 100 Abmat Situps 150 Air Squats EXTRA CREDIT Mobility 4 Sets5 Jefferson Curls15 Banded Straddle GMRead More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! OVERHEAD SQUAT 12 minutes Build to a Heavy 5 OH Squats “GATOR HUNTER” 3 Rounds For Time 16 Power Clean (115/85) 12/10 Cal Airbike 8 OH Squats 200m Run EXTRA CREDIT Core 12 Kb Side Bends R20 sec Plank RotationsRest 1:0012 Kb Side Bends L20 sec Plank RotationsRest 1:00x...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! BODYBUILDING 20 minutes 4 Sets 10 BB Hip Thrusts 20 sec Glute Bridge Hold Rest as needed 4 Sets 12 Zottman Curls 20 Banded Tricep Extension Rest as needed “ROWER ON ACID” For Total Work Time On 5 minute mark 500m Row 20 Bodybuilders x 3 EXTRA CREDIT Carries Accumulate...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! PULL UPS 15 minutes 5, 4, 3, 2, 1 WtD Pullups “CEMENT TRUCK” For Total Time 4 Rounds 12 CtB Pullups 16 WtD Box Step Overs (24/20) 24 Russian KbS (53/35) Rest 30 sec b/t rounds EXTRA CREDIT Breathe & Mobilize 4:00 Jog/Bike3:00 Calf Smash ea/s3:00 Classic...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! “REFLECTIVE SHADES” 21 min AMRAP 12 SA Db Front Squats (50/35) 25ft Bear Crawl 10 GHD Situps 25 Doubleunders PREHAB ACCESSORY 4 Rounds For Quality 10 Seated Ext. Shoulder Rot. ea/s 10 Clamshells ea/s 5 Petersen Stepups ea/sRead More

***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