12/31/2015

  Strength 1 Deadlift ever :30 sec for 7 min @85% Conditioning 5 min AMRAP 2 Power Clean 225/155 6 HSPU – 3 min rest- 5 min AMRAP 4 Power Clean 185/125 6 HSPU *Scored separately on both AMRAPS*

12/30/2015

  “Filthy Fifty” 50 Box Jumps 24/20 50 Jumping Pull-Ups 50 Kettlebell Swings 35/26 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders   *35 min cap*    

12/29/2015

  Strength 3×10 Strict Press at 70% Conditioning 15 min AMRAP 10 Power Snatch 115/75 10 Strict Pull up 40 double under

12/28/2015

  Strength Find a rep max of following complex: Squat Clean + 2 Hang Squat clean Conditioning 3 rounds 15 Front Squat 135/95 15 Burpee Box Jump Over 24/20 *12 min cap*

12/25/2015

  Merry Christmas! 10am class only 12 days of christmas….. 🙂

12/24/2015

  Christmas Eve Burn! 4 rounds 1 min calorie row 1 min air squat 1 min kb snatch 44/26 1 min burpee 1 min ab mat sit up -rest 1 minute-

SPRING Boot Camp

This Spring Boot Camp will be our first Boot Camp of 2016 and you won’t want to miss out on the opportunity to kickstart your summer with this action packed month of fitness. You can expect to work hard with a group of individuals, have a blast getting fit, have an experienced coaching staff, nutritional […]

12/23/2015

  “Ogar” 14 min AMRAP 3 Snatch 135/95 1 Muscle up 12 Wall Ball 20/14

12/22/2015

Strength 3×3 Deadlift @ 85% *touch and go* Conditioning For time: 50 shoulder to Overhead 155/105 *every time you break, 5 burpees* 12 min cap

12/21/2015

Strength Find 1RM Overhead Squat Conditioning 3 Rounds 10 Overhead Squat 115/75 10 Hang Power Clean 115/75 40 Double Under *10 min cap*

12/21/2015

  Strength Find 1RM Overhead Squat Conditioning 3 Rounds 10 Overhead Squat 115/75 10 Hang Hang Power Clean 115/75 40 Double Under *10 min cap*