“ALL-INCLUSIVE” For Time 50 Cal Row   80 Doubleunders  40 Abmat Situps  60 Doubleunders  30 Wallballs (20/14)  40 Doubleunders 20 Strict Pullups   20 Doubleunders  10 Strict HSPU 800m RunRead More

MEMORIAL DAY CLASS HOURS (8:00a,8:20a,8:40a) “MURPH“ For time 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run Wear a weight vest if you have one 20/14Read More

DEADLIFT 15 minutes Build to a Heavy 5 Reps “SINK HOLE” 4 Rounds For Quality 50m Plate Carry (45/35) 15 Deadlifts tough unbr. 12 SA Db/Kb Push Press heavyRead More

ASSESS ROWING or 20 min AMRAP 12 Jumping Squats 100m Shuttle 24 Walking Lunges 100m Shuttle Core Accessory 3-4 Sets For Quality 12 Tuckups 30 sec Bent Hollow Rock AMRAP Hollow HoldRead More

BARBELL ROW 15 minutes 4 x 12 30X1 Rest as needed “WATER WELL” For Time — 15 min CAP 60 Toes to Bar Every Break 8 Pushups 16 Db Snatch (50/35)Read More

ASSESS A.P.I. or AMRAP 2 minutes 12 Wallballs (20/14) 10 Burpees  8 Box Jumps (24/20) 1:00 Rest  x 5Read More

WEIGHTLIFITNG 15 minutes Build to a Heavy 1 Clean + 2 Front Squats + 1 Jerk OR 1 Snatch + 2 OH Squats “POWER SUPPLY” 3 Rounds For Time 15 Hang Power Clean (95/65) 30 Abmat Situps  400m Run Read More

“LEOPARD SEAL” 16 min AMRAP 30 Doubleunders  4 SA Db Manmakers (50/35) EMOM 3 Pullups SHOULDER ACCESSORY 3-4 Sets For Quality 10 PVC Cuban Press 10 Wall SlidesRead More

OPEN GYM 1PM-2PMRead More

“RED SMOKE” 15 minutes to Complete 12-9-6 • Power snatch (135/95) 18 Bodybuilders Into  21-15-9 • Deadlift (135/95) 24 Lateral Jumps over barRead More