3/15/2017

Betty 5 Rounds for time: 12 Push Press 135/95 20 Box Jump 24/20 *Reminder: No Compound 30 today, it will be held on Thursday*

3/14/2017

  Strength  7×2 Power Clean @ 85% Drop and reset Conditioning 10 AMRAP 5 Power Clean 185/125 10 Burpee 15 HSPU

3/13/2017

  Strength 2 Front Squats every :90 for 8 sets (12 min) @ 80-85% Conditioning 7 min AMRAP 10 Thruster 115/75 35 Double Under Compound 30 Every 6:00 for 3 rounds, each for time 400/300m row 10 Burpee 200/150m row 5 Burpee

3/10/2017

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 rounds […]

Groupon Deal For Boot Camp 3/25

We have extended a Groupon offer for our next  Boot Camp! Go to the link below to get your voucher for either our: March 25th Start date Click HERE for the deal!

3/9/2017

  Strength 5×3 Front Squat @ 60-65% Conditioning 12 min AMRAP 20 Air Squat 10 Burpee Box Jump 24/20 :30 rest after each round

3/8/2017

“Helen” 3 rounds for time 400m run 21 KB Swing 53/35 12 Pull up Compound 30 15 min EMOM 1- 15 Slam Ball 2- 10-15 Burpee 3- 20 Slam Ball Lunge

3/7/2017

  Strength 5 Push Press @65% 3 Push Press @75% 1 Push Press @90% -then repeat 1 more time 5,3,1 at same weights- Conditioning 9 min AMRAP 11 HSPU 9 Deadlift 135/95 7 Power Clean 135/95

3/6/2017

Strength 1 Tempo Back Squat EMOM x 12 min @ 75-80% -Tempo is 5 second hold in bottom- Conditioning 8 min AMRAP 15 Wall Ball 20/14 30 Double Under Compound 30 3 rounds 3 min AMRAP 15/10 Calorie Row 8 Burpees Over rower 3 min rest

3/3/2017

17.2 12 minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. M 50-lb. dumbbells F 35-lb. dumbbells Scaled = 35/20lb dumbbells, hanging knee raise, chin over […]

3/2/2017

Strength and Conditioning Re-Test 1 20 minutes to find: 3RM Back Squat In 5 minutes: Row 600/500m then, as many burpees as possible in time remaining. Score is total burpees

3/1/2017

Griff Run 800m Run 400m Backwards Run 800m Run 400m Backwards Compound 30 5 rounds, :30 on :30 off DB Step up 50/35 KB Swing 53/35 Lateral Hurdles