Monday, March 31st- Overhead A1. Dual DB OH hold 5x30 sec A2. Seated lateral raise 5x12 B. 30 on, 30 off, 5x (15 min) Battle ropes...

Monday, February 17th- Endurance 30 min AMRAP: 1 TGU/arm 5 pull-ups 10 burpees 15 wall balls 20 cal row Tuesday, February 18th 6am-12pm:...

Monday, February 10th- Back Squat Cycle Day 5 A. Back Squat 5x5 *compare to 1/31/25 B. 12 min AMRAP: 20 wall balls 50 double unders...

Monday, February 3rd- Overhead A. Push Press 5x5 *compare to 1/15/25 B. 30 on, 30 off, 4x (16 min) LA db thrusters RA db thrusters Hollow...

Monday, January 27th- Hinge/Single Leg A. Power Clean (ATK) + Front Squat 7x (3+3) B. Elevator pull-ups 7x3 C. 5 RFT: 8 front rack...

Monday, January 20th- Endurance For Time: 1k row/1k ski/40 cal bike Then 3x: 30 alternating arm kb cleans (15/side) 30 box jumps Then 1k...

Monday, January 25th- Back Squat Cycle Day 2 A. Back Squat 5x5 *compare to 1/3/25 B. 30-20-10 Wall balls NP burpees Russian twists...

Monday, January 6th- Overhead A1. Seated DB Press (alternating arms) 5x16 (8/side) A2. Long Plank 5x30 sec B. 30 sec each, 5x: LA kb...

There will be a very reduced schedule this week for the holiday. Please make sure you are signed up for all classes in Vagaro Monday,...

There will be a very reduced schedule this week for the holiday. Please make sure you are signed up in Vagaro for classes Monday,...

Monday, December 16th- Front Squat Cycle Day 8 A. Front Squat 20 min to find a 1 rep max B. 3 RFT: 25 wall balls 25 box jumps Tuesday,...

Monday, December 9th- Overhead A. Push Press 15 min to find a 1 rep max for the day B. 30 on, 30 off, 4x (12 min): battle ropes strict...

Monday, December 2nd- Hinge/Single Leg A. Deadlift 5x8 *compare to 11/13/24 B1. Suitcase Bulgarian Split Squat 3x8/leg B2. Max effort row...

Monday, November 18th- Front Squat Cycle Day 5 A. Front Squat 5x3 *compare to 11/8/24 B. For Time 21 barbell thrusters 63 double unders...

Monday, November 11th- Overhead A. Push Press 5x3 B. 5x For Quality 1 TGU/arm (AHAP) 7 ring dips Tuesday, November 12th 6am-12pm: Open...

Monday, November 4th- Hinge/Single Leg A. Back Rack Bulgarian Split Squat 5x5/leg *compare to 7/11/24 B. For Time: 500/400m row 50 box...

Monday, October 28th- Endurance 5 Rounds 3 min AMRAP: 3 burpee box jumps 6 ring rows 9 dual db thrusters *3 min rest between rounds *pick...

Monday, October 21st- Front Squat Cycle Day 2 A. Front Squat 5x5 *compare to 10/11 24 B. For Time: 50 wall balls 40 sit-ups 30 plate G2O...

Monday, October 14th- Overhead A. Strict Press + Push Press + Push Jerk 5x (2+2+2) B. 30 on, 30 off, 4x (12 min) battle ropes plate G2O...

Monday, October 7th- Hinge/Single Leg A. Deadlift 5x8 *compare to 9/18/24 B. Rowing 2x1k *1:1 work:rest Tuesday, October 8th 6am-12pm:...