OPEN – PERFORMANCE – FITNESS“Tri Sprint Intervals”5 Rounds:AMRAP 4:30/20 Calorie Row20/14 Calorie Bike ErgAMRAP 10 Meter Shuttles4 Minutes Rest Between Rounds.Read More

Back Squat Heavy Set of 3 “Dumbledore” For Time: 50/35 Calorie Assault Bike30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50/35 Calorie Assault BikeRead More

OPEN GYM 1PM-2PM OPEN – PERFORMANCE – FITNESS“Grip It & Rip It”5 Rounds:25 Kettlebell Swings (53/35)200′ Single Arm Farmer’s Carry (53/35)20/15 Calorie Bike Erg100′ Walking LungeRead More

OPEN & PERFORMANCE“Loose Thread”AMRAP 30, Team of 360/45 Calorie Ski——-3 Rounds of3 Power Cleans (135/95)6 Burpees9 Air Squats——-3 Rope Climbs 60/45 Calorie Ski——-6 Rounds of3 Power Cleans (135/95)6 Burpees9 Air Squats——-6 Rope Climbs 60/45 Calorie Ski——-9 Rounds of3 Power Cleans (135/95)6 Burpees9 Air Squats——-9 Rope Climbs…Continue to go up by 3’s FITNESS“Loose Thread”AMRAP 30, Team...Read More

OPEN – PERFORMANCE – FITNESS“Blue Steel”3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Bike 3 Rounds:7 Power Snatches (75/55)7 Toes to Bar 7 Box Jumps (24/20)Read More

Silverback Primer3 Sets Not For Time: 7 Kettlebell Turkish Sit-ups :20 Dual Kettlebell Split Stance Iso Hold (Left) :20 Supinated Grip Dead Hang :20 Dual Kettlebell Split Stance Iso Hold (Right) “Diane” 21-15-9:Deadlifts (225/155)Handstand Push-upsRead More

OPEN & PERFORMANCEPausing Front Squat ComplexBuild to a Heavy Complex: 1 Pausing Front Squat1 Front Squat “Four Loko”On the 4:00 x 5 Rounds:20/15 Calorie Row40 Double Unders7 Front Squats (165/115) FITNESSPausing Front Squat ComplexBuild to a Heavy Complex: 1 Pausing Front Squat1 Front Squat “Four Loko”On the 4:00 x 5 Rounds:20/15 Calorie Row60 Single Unders7...Read More

OPEN & PERFORMANCE“Part Time”3 Rounds:12 Lateral Dumbbell Burpees21 Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 21/15 Calorie Bike FITNESS“Part Time”3 Rounds:12 Lateral Dumbbell Burpees12 Strict Pull-ups Directly Into… 3 Rounds:12 Alternating Dumbbell Snatches (50/35)21/15 Calorie BikeRead More

Strength: Power Clean & Jerk *Build to a Heavy Single* Open and Performance “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean and Jerks (135/95) Fitness “Air Fryer” 3 Rounds: 50 Air Squats 10 Power Clean and Jerks (95/65)Read More

GYM CLOSED KO IN THE OK 6 FINAL DAY GOING DOWN TODAY! AT THE UNION HS U.M.A.C ARENA ON 71ST & MINGO. COME AND SUPPORT!Read More