“WANDERER” For time 120 Doubleunders   21 CtB Pullups 100 Doubleunders   21 TtB 80 Doubleunders   15 CtB 60 Doubleunders   15 TtB 40 Doubleunders   9 CtB 20 Doubleunders   9 TtB EXTRA CREDIT Durability 4 Sets 8-12 Barbell Rows 30 sec Archbody Hold Rest 2:00Read More

WEIGHTLIFTING Every 90 sec x 8 Build to a Heavy 1 Hang Clean + 1 Clean + 1 Jerk “ON CONSIGNMENT” 16 minutes 6 Clean & Jerk (135/95) 8 Burpees 16 Air Squats “EXTRA CREDIT “ Mobility 1:00 Seated Quad Stretch 1:00 Couch Stretch ea/s 1:00 Pigeon ea/s 1:00 Lizard ea/s x 3Read More

OPEN GYM 1-2 PMRead More

DEADLIFT 15 minutes Build to a Heavy 1.1.1 Reps PARTNER “DT“ For Time — In Partners 10 Rounds 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks EXTRA CREDIT Durability 4-5 Sets 12-15 Arnold Press R 20 Lateral Raise R 12-15 Arnold Press L 20 Lateral Raise LRead More

“SWIMMING SHOES” For Time50 Toes to Bar   Every Break20 Air Squat Box Jump Over (24/20) Max breaks: 5Read More

***BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM!*** PULL UPS 15 minutes Accumulate 4-6 Sets 3 WtD Pullups Building “RIGID AXLE” For Total Rounds + Reps 3 min AMRAP 12 American KbS (53/35) 4 Pullups 100m Shuttle Run 8 Burpees to target 6″ Rest 1:00 x 4 Pick up where you left off. EXTRA CREDIT...Read More

***BEGINNER’S CLASS MON, WED, THURS @ 6:30 PM!*** “GAS LINE” For Total Cals & Effort 15-12-9-6 • Thruster heavy 20s Max Airbike Rest 3:00 b/t Sets Increase weight on Thruster every round. ACCESSORY 8 minutes Accumulate Seconds • L-Sit • WtD Plank (45/35) • Archbody Hold EXTRA CREDIT Aerobic Recovery 10:00 Row/Bike/Jog 5:00 Stretch x...Read More

***Beginner’s Class Mon, Wed, Thurs @ 6:30 pm!*** WEIGHTLIFTING 15 minutes Build to a Heavy 1 Power Snatch + 1 Snatch “DIARY ENTRY” 12 min AMRAP 2-4-6…14-16-14-…6-4-2 • Db Snatch (50/35) • Doubleunders x 2 EXTRA CREDIT Durability 4 Sets 10 Barbell Rows 20 Banded Lat Pulldowns Rest 2:00Read More

***BEGINNER’S CLASS MON, WED, THURS. @ 6:30 PM*** “BROKEN SEAL” For Time 3 Rounds 9 Bar Muscleups 16 Pistols 24 GHD Situps 600m Run EXTRA CREDIT ROW 4:00 easy 12:00 at goal pace 4:00 easyRead More

OPEN GYM 1-2 PMRead More