OPEN GYM 1-2 PMRead More

“BURNT CAMEL” For Total Rounds + Reps 12 minute AMRAP3 Bar Muscleups9 Push Press (95/65)18 Air Squats Rest 3:00x 2Read More

***BRING A FRIEND ALL WEEK!*** ***LEVEL METHOD TESTING MARCH 28-APRIL 8TH*** DEADLIFT 10 minutes Build to a Heavy5 Deadlifts+2 Vertical Jumps after heavy sets “COMIC RELIEF” For Time 800-600-400-200• Run10 Power Cleans (155/105) EXTRA CREDIT Breathe & Mobilize 2:00 Jog/Bike2:00 Quad Smash ea/s2:00 Jog/Bike2:00 Lat Smash ea/sx 3Read More

***BRING A FRIEND ALL WEEK!*** ***LEVEL METHOD TESTING MARCH 28-APRIL 8TH*** RING DIPS 15 minutes Build to a Heavy in 5 Sets3 WtD Ring Dips+30 sec Hollow Rockafter each set “SMOLDERING EMBERS” For Time 21-18-15-12-9-6-3• Unbr. Ring Pushups15 Wallballs (20/14) EXTRA CREDIT Bodybuilding 8 Elevated Ring Rows16 Db CurlsRest 2:00x 4Read More

***BRING A FRIEND ALL WEEK*** ***LEVEL METHOD TESTING MARCH 28TH-APRIL 1ST*** “CUE BALL” 6 Rounds For time 24 SA KbS (53/35)12 Box Jumps (30/24)8 Toes to Bar  ACCESSORY 4 Rounds For Quality 10 Y-T-W10 Wall Slides5 Scap Pullups 3333 EXTRA CREDIT Breathe & Mobilize 3:00 Jog/Row3:00 Seal Stretch3:00 Extended Child’s Posex 3Read More

***BRING A BUDDY ALL WEEK*** SQUAT ENDURANCE 15 minutes Build to a Moderate20 Rep Back Squat5-10% heavier “MAINSITE 100407” For Time 500m Row150 Doubleunders50 Burpees EXTRA CREDIT Lactic Tolerance 15 Thrusters 95/65 → MAP Variation15 Pullups → MAP VariationRest 30 secx 3 Thrusters need to be unbrokenRead More

***BRING A BUDDY WEEK ALL WEEK!*** “CARRY THE LOAD” 4 Sets For Quality 4 minutes8 Strict HSPU12 Strict Pullups24 Abmat SitupsWith remaining timeAMRAP Single Kb Hold (53/35) Rest 2:00 EXTRA CREDIT Prehab 4 Rounds10 Kneeling Hip Circles ea/s5 Petersen Stepups ea/s20 sec Glute Bridge MarchRead More

***BRING A BUDDY WEEK – MARCH 21-25TH*** OPEN GYM 1-2 PMRead More

***BRING A FRIEND WEEK- MARCH 21ST-25TH*** POWER CLEAN 10 min EMOM 2 Power Cleans Building “CHIEF” For Total Rounds & Reps 3 min AMRAP3 Power Cleans (135/95)6 Pushups9 Air Squats 1:00 Restx 5Read More

***BRING A FRIEND WEEK- MARCH 21ST-25TH*** “STOKING THE FIRE” 5 Sets For Quality 16 Reverse Lunges Rest 30 sec12 Elevated Ring RowsRest 30 sec15 Glute BridgesRest 30 sec12 Db Curls20 Banded Lat PulldownsRest 1:00Read More