CLASSES AT 8:30AM & 9:30AM “Box Spring” For Time:75/50 Calorie Assault Bike40 Alt. Dumbbell Hang Clean and Jerks (50/35)50 Dumbbell Box Step-ups (24″/20″)40 Alt. Dumbbell Snatches (50/35)75/50 Calorie Assault BikeRead More

Hang Squat Clean Build to Heavy Single “Dirt Nap” 3 Rounds:15 Hang Squat Cleans (115/85)15 Lateral Barbell Burpees “Dirt Nap” Home Gym 3 Rounds:15 Double Dumbbell Hang Squat Cleans (50’s/35’s) or Odd-Object Cleans15 Lateral Dumbbell Burpees or Over Odd-ObjectRead More

“Oh Deere” For Time: 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 Calorie Row 50/35 Calorie Assault Bike 200 Meter Farmers Carry (53’s/35’s) 50/35 Calorie Row 50/35 Calorie Assault Bike “Oh Deere”Home Gym For Time: 50 Shuttle Runs [10 Meters] 200 Meter Farmers Carry (50’s/35’s) 5 Minute Front Plank 200 Meter Farmers Carry (50’s/35’s) 50 Shuttle Runs [10 Meters]Read More

“Slumber Party”2 Rounds For Time:20 Push Jerks (135/95)4 Rounds of “Cindy”800 Meter Run “Slumber Party” HOME EDITION 2 Rounds:20 Double Dumbbell Push Jerks (50’s/35’s) or Odd Object Overhead Press4 Rounds of “Cindy” 800 Meter RunRead More

DeadliftBuild to Heavy Sets of 5-4-3 “Deadbolt” AMRAP 15:60 Double Unders30/24 Calorie Row15 Deadlifts (225/155)Read More

“Stub Hub”21-15-9:Toes to BarPower Snatches (95/65) Directly Into… 9-15-21:Calorie Assault BikeOverhead Squats (95/65) “Stub Hub” Home Edition 40-30-20:AbMat Sit-upsSingle Dumbbell Power Snatches (50/35) Directly Into… 20-30-40:Jumping LungesDumbbell Goblet Squats (50/35)Read More

“Southpaw”AMRAP 15:3 Kettlebell Swings (53/35)3 Kettlebell Box Step-ups (24″”/20″”)3 Calorie Bike6 Kettlebell Swings (53/35)6 Kettlebell Box Step-ups (24″”/20″”)6 Calorie Bike9 Kettlebell Swings (53/35)9 Kettlebell Box Step-ups (24″”/20″”)9 Calorie Bike…Add [3] Reps Per RoundRead More

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents...Read More

Pausing Back Squat On the Minute x 8:2 Pausing Back Squats (2 Seconds) + 1 Back Squat*All sets at 70% of Back Squat 1RM “Battleship” 5 Rounds For Time:10 Front Squats (155/105)20/15 Calorie Row “Battleship” HOME GYM5 Rounds:10 Double Dumbbell Thrusters (50’s/35’s)20 Dumbbell Plank Rows (10 Each Side)30 Jumping LungesRead More

“Fast Freedom” 21-15-9Power Snatches (95/65)Box Jumps (24/20)Toes to Bar “Fast Freedom” HOME EDITION 21-15-9Alt. Dumbbell Power Snatches (50/35)Chair/Stair Step UpsV-Ups or Sit-ups Skii Arms (post-WOD) 4 rounds (Not For Time)8/6 Cal Skii (Triceps ONLY)8-10 Barbell CurlsRead More