4/30/2015

  Strength Work up to the heaviest load possible of the following complex: 3 Snatch + 3 Overhead Squats *All 6 reps must be performed unbroken* Conditioning 8 minute AMRAP 14 Wall Ball 20/14 10 Power Snatch 75/55

4/29/2015

  “DT” 5 Rounds for time of: 12 Deadlift 155/105 9 Hang Power Clean 155/105 6 Push Jerk 155/105 In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and […]

4/28/2015

  Strength Every 1:30 for 12 min. (8 rounds) do 1 Strict Press + 3 Push Press @ 85% of 1RM Strict Press Conditioning 6 Rounds 200m Run  6 Bar Muscle up

4/27/2015

  Strength 1RM Front Squat Conditioning 15 min AMRAP 10 Squat Clean 135/95 15 Box Jump 24/20 10 Burpee

4/23/2015

  Strength Bench Press 3 Rounds 5 Reps @ 80% then immediately Max reps @ 45% -rest after ME set- Conditioning 8 minute AMRAP 8 Front Squat 115/75 12 KB Swing 53/35 8 Shoulder to Overhead 115/75

4/22/2015

  “Amanda” 9-7-5 Muscle up Squat snatch 135/95

4/21/2015

  Strength Perform 1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean EMOM x 10 minutes *must be unbroken complex every minute* Conditioning 7 Rounds 7 Deadlift 225/155 7 Burpee over the bar

4/20/2015

  Strength 1RM Overhead Squat Conditioning 21-15-9 Overhead Squat 115/75 Toes to Bar *after each round do 50 Double unders

Spring Boot Camp Starts 4/18

  The next Boot Camp kicks off Saturday, April 18th at 9am! This month long program is the perfect opportunity to jumpstart your fitness goals and get on the right track for Summer. After our orientation on Saturday 4/18, we will meet Monday, Wednesday and Friday from 8-9pm for 4 weeks. Throughout this month you […]

4/16/2015

  Strength 3 Rounds 4 Strict Press @ 80% 4 Push Press @ 75% Conditioning 4 Minute AMRAP 4 Hang Power Clean 115/75 4 Toes to Bar -rest 30 sec- 5 Minute AMRAP 5 KB Swing 53/35 5 Push up