***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! Level Method Rowing Assessment OR Alternative Rowing WOD For Time 5k Run ___________________ ASSESS – Flexibility  (50:00 – 60:00) Accumulate 5:00 Seated Straddle 25 Jefferson Curls  Level Method Flexibility Assessment EXTRA CREDIT 4 Rounds for Quality 10 Single-leg Glute Bridge (ea/s)  add  weight as...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! Level Method Weightlifting Assessment OR 12 minutes Build to Heavy 1 Power Clean + 1 Hang Power Clean Level Method Running Assessment OR 12 min AMRAP: 200m  Run 20 Wallballs 20/14 200m  Run 10 Burpee Box Jump Overs  24/20 EXTRA CREDIT 3:00 Calf Smash  R...Read More

***BACKYARD BRAWL JULY 9TH!!!*** REGISTRATION ENDS JUNE 11 SIGN UP HERE! Level Method Upper Body Push Assessment OR 12 minutes Build to Heavy 3 Strict Press Level Method Squat Endurance Assessment OR 12 minutes Build to Heavy 12 Back Squats ___________________ Optional Finisher  (50:00 – 60:00) For Time 500m  Row EXTRA CREDIT 2:00 – 3:00...Read More

Level Method Upper Body Pull Assessment OR 10 minutes to Build 5 Weighted Pull-ups Level Method Lactic Tolerance Assessment OR 3 Rounds For Time: 15 Burpee Over Bar 12 Thruster  115/85Read More

OPEN GYM 1-2 PMRead More

“WHISKEY SHOTS” TEAMS OF TWO: 30 min AMRAP   24 Hang Power Snatches (95/65)   26 DB Weighted Box Step-Ups (24/20) (50/35)   36 Wall Balls (20/14)    200m RunRead More

LEVEL METHOD FRONT SQUAT ASSESSMENT OR 15 minutes Build to a Heavy Front Squat 5 reps LEVEL METHOD KETTLEBELL ASSESSMENT OR 30-40 sec Off  x 10 Kettlebell Snatch 53/35Read More

Level Method Aerobic Power Intervals Assessment 3 Rounds of: 1:00: Wallball (20#) / (14#) 1:00: Hang Power Cleans (75#) / (55#) 1:00: Box Jumps w/ Step downs (24″) / (20″) 1:00: Push Press (75#) / (55#) 1:00: Burpees 1:00: Rest OR 1 min at each station  Each  x 3, for a total of 17 minutes 1)...Read More

LEVEL METHOD UPPER BODY PUSH ASSESSMENT OR 12 minutes Strict Press Build to a Heavy  Set of 5 Level Method Upper Lower Endurance Assessment OR 9 min AMRAP 21 Air Squats 15 Deadlift  225/155 12 HSPURead More

LEVEL METHOD DEADLIFT ASSESSMENT OR 20 minutes Build to a Heavy  5 reps LEVEL METHOD RUNNING ASSESSMENT OR 3 Rounds For Time:   400m Run 21  BurpeesRead More