NO CLASSES SATURDAY BACKYARD BRAWL 3 on SATURDAY @ 9am “20 Questions” For Time:20 Power Cleans (95/65)20 Thrusters (95/65)20 Push Press (95/65)20 Hang Power Snatches (95/65)20 Overhead Squats (95/65)20 Front Squats (95/65) On the Minute: 5 Burpees HOME GYM For Time:20 Double Dumbbell Power Cleans20 Double Dumbbell Thrusters20 Double Dumbbell Push Press20 Single Arm Dumbbell...Read More

NO CLASSES SATURDAY BACKYARD BRAWL 3 SATURDAY @ 9AM “The Ocho” On the 4:00 x 8 Rounds:20/15 Calorie Row200 Meter Run HOME GYM On the 4:00 x 8 Rounds:40 Double Unders200 Meter RunRead More

LABOR DAY SCHEDULE (ONLY) 5:30AM 8:30AM 9:30AM BACKYARD BRAWL 3 SATURDAY @ 9AM “Hotshots 19” 6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter RunOn June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.N MEMORY OF:Jesse Steed,...Read More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH @ 11:30AM BACKYARD BRAWL 3 on SEPTEMBER 12th! “No Handlebars”For Time:1,500/1,200 Meter Row100 Double Unders50/35 Calorie Assault Bike100 Double Unders1,500/1,200 Meter Row HOME GYMTabata Intervals:1) Side Plank (Right)2) Side Plank (Left)3) Hollow Rocks4) Mountain Climbers5) Reverse Burpees Tabata: 8 Rounds of 20 Seconds On + 10 Seconds OffRead More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH BACKYARD BRAWL 3 on SEPTEMBER 12th! “ECLIPSE BINGO” LASTS UNTIL AUGUST 31ST! “Mirror, Mirror” For Time:800 Meter Run21 Dumbbell Squat Cleans (50’s/35’s)400 Meter Run42 Pull-ups400 Meter Run21 Dumbbell Squat Cleans (50’s/35’s)800 Meter Run HOME GYM For Time:800 Meter Run21 Dumbbell Squat Cleans (50’s/35’s)400 Meter Run21 Strict Pull-ups400 Meter...Read More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH BACKYARD BRAWL 3 on SEPTEMBER 12th! “ECLIPSE BINGO” LASTS UNTIL AUGUST 31ST! “Dream Team” [Teams of 2]AMRAP 20:90/70 Calorie Row70 Wallballs (20/14)50 Kettlebell Swings (70/53)30 Burpee Box Jumps (24/20) HOME GYM 30-20-10:Alternating Dumbbell Power Snatches (50/35)Burpees Directly Into… 10-20-30:Over-and-Back Hops Over DumbbellsGoblet Thrusters (50/35)Read More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH BACKYARD BRAWL 3 on SEPTEMBER 12th! “ECLIPSE BINGO” LASTS UNTIL AUGUST 31ST! “Baggage Claim” 3 Rounds For Time:400 Meter Run200 Meter Sand Bag Run (50/35)10 Power Snatches (135/95) HOME GYM 3 Rounds For Time:400 Meter Run200 Meter Farmers Carry (50’s/35’s)100 Meter Walking LungeRead More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH BACKYARD BRAWL 3 on SEPTEMBER 12th! “ECLIPSE BINGO” LASTS UNTIL AUGUST 31ST! Push Jerk Complex Build to a Moderate Complex:1 Pausing Push Jerk1 Push Jerk “Treasure Chest” 3 Rounds:25 Toes to Bar20 Push Jerks (135/95)15/12 Calorie Assault Bike HOME GYM 3 Rounds For Time:20 Strict Pull-ups20 AbMat Sit-ups20...Read More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH BACKYARD BRAWL 3 on SEPTEMBER 12th! “ECLIPSE BINGO” LASTS UNTIL AUGUST 31ST! “Born to Run” For Time:400 Meter Run, 21 Burpees400 Meter Run, 15 Burpees400 Meter Run, 9 Burpees200 Meter Run, 9 Power Cleans (115/85)200 Meter Run, 15 Power Cleans (115/85)200 Meter Run, 21 Power Cleans (115/85) HOME...Read More

BACKYARD BRAWL CLINIC (THIS SUNDAY) SEPTEMBER 6TH BACKYARD BRAWL 3 on SEPTEMBER 12th! “ECLIPSE BINGO” LASTS UNTIL AUGUST 31ST! Overhead Squat Complex On the Minute x 10:1 Power Snatch1 Tempo Overhead Squat “Empty Calories” 27-21-15-9:Row CaloriesOverhead Squats (95/65) HOME GYM For Time:75 Double Unders, 27 Double Dumbbell Front Squats75 Double Unders, 21 Double Dumbbell Front...Read More