“JACKIE SEMI-PRO” For Time 1000m Row 50 Thrusters (75/55) 30 CtB PullupsRead More

“STANDARD PROCEDURE” 16 min EMOM Alt. 40 sec on/20 sec off • V-ups • Bike/Row → Bodybuilders • Arch-Hold • SA KB Front Rack March/CarryRead More

“UNDER YOUR NOSE” 15 min AMRAP 1-2-3-4-5 -1-2-3… etc• Wall walks15 Box Jumps (24/20)20 Russian KbS (70/53)Read More

OPEN GYM 1-2 PMRead More

“GRACE & BIKE” For Total Work Time 30 Clean & Jerks (135/95) Rest 5:00-8:00 60/45 Cal Bike → 1k RowRead More

“POKE THE BEAR” For Time 4 Rounds 6 BMU 12 Box Jumps (24/20) 36 Abmat Situps 20ft Bear Crawl Rest 1:00 b/t RoundsRead More

“FLIPPING THE SCRIPT” For 2 Scores 2 Sets 5 min AMRAP 16 Walking Lunges 24 Singleunders 16 Doubleunders stretch/rest 2:00 5 min AMRAP 8 Burpees 10 Goblet Squats (53/35) stretch/rest 2:00Read More

“WAIT A MINUTE!” 10 min AMRAP 5 Ring Dips 10 Deadlift (185/135)Read More

  “ROWING WILD” 20 min AMRAP — In Partners 500m Row 12 Strict Ttb 50m SA Kb Front Rack Carry One person holds Plank or Hollow while the other RowsRead More

***LABOR DAY SCHEDULE TODAY*** 8:30 & 9:30 AM CLASSES ONLY “HOTSHOTS 19” 6 Rounds For Time — 40 min CAP 30 Air Squats19 Power Cleans (135/95)7 Strict Pullups400m RunRead More