May 31 2017

Class at 5PM and 6PM Today

Conditioning:

As Many rounds as possible in 15 Minutes of:

10 Deadlift 185/135

20 Pullup

10 Deadlift

20 Pushup

Strength:

Deadlift

10-8-6-4-2

NOTICE:

Friday June 16th & Saturday June 17th - NO Classes GYM Closed

May 26 2017

Class at 5PM Today

Conditioning:

2 Rounds each for time of:

10 Assault Bike Calories

50 Ft Overhead Lunges 45/25

15 Toes to bar

10 Assault Bike Calories

50 Ft Behind the Neck Lunges 45/25

15 Toes to bar

10 Assault Bike Calories

50 Ft Front Rack Lunges 45/25

15 Toes to bar

Rest as needed between rounds to maximize power output

Holiday Weekend Schedule:

Friday: 1 Class at 5PM 

Saturday: 1 Class at 8:30am

Monday: 1 Class at 8:30am (No PM Classes)

NOTICE:

Friday June 16th & Saturday June 17th - NO Classes GYM Closed

May 24 2017

 

Class at 5PM and 6PM Today 

For Time:

5 Rounds of:

Run 400M 

12 Hang Power clean 135/95

15 Wallballs

For Quality/Load: 

On The 2nd Minute for 12 minutes

2 Hang Power Clean  + 1 Hang Squat clean 

(AHAFA)

Holiday Weekend schedule:

Friday: 1 Class at 5PM 

Saturday: 1 Class at 8:30am

Monday: 1 Class at 8:30am (No PM Classes)

Friday June 16th & Saturday June 17th - NO Classes GYM Closed

May 22 2017

 

Class at 5PM and 6PM Today

 

Conditioning:

As Many reps and rounds as possible in 2,4,6 and 8 minutes

with 1:30 rest in between rounds of:

15 Burpees

25 KB SDHP

15 KB Situps

25 KB Swings

15 DB Clean and Jerks 35/20

25 KB Goblet Squats

 

Strength: 

On The minute for 10 Minutes

 

Odd: Max unbroken seated DB press

Even: 3 Man Makers

Holiday Weekend schedule:

Friday: 1 Class at 5PM 

Saturday: 1 Class at 8:30am

Monday: 1 Class at 8:30am (No PM Classes)

Friday June 16th & Saturday June17th - NO Classes GYM Closed

May 19 2017

 `

Class at 5PM Today

Conditioning:

10 Minutes of Death By:

Dumbell Thrusters 35/20

Rest 1 Minute

10 Minutes of Death By: 

Assault Bike calories

Rest 1 Minute

10 Minutes of Death By:

Burpee Box Jumps

Strength:

12 Minutes to Establish a 2 Rep Max Thruster

May 17 2017

Class at 5PM and 6PM Today 

For Time:

5 Rounds of:

24 Wallballs

12 Toes to Bar

6 Deadlifts 275/185 

For Quality/Load:

Deadlift 

6-6-4-4-2-2

May 15 2017

Lots of people putting their fitness to use outside of the gym this weekend...Congrats!

  Class at 5PM and 6PM Today

Conditioning:

Every 5 Minutes a new round begins of:

Run 400M 

Round 1) 50 KB Swings 53/35

Round 2) 40 Front Squats 75/55

Round 3) 30 Burpees

Round 4) 25 Strict Press 75/55

Rest for the remainder of the 5 minute round after run and all reps are completed.  Go Hard or get No Rest!

Strength: 

Strict Press

10-8-6-4-2

May 12 2017

Class at 5PM Today

For Time: 

3 Rounds of: 

Run 800M

20 Pushups

20 Overhead Squats (Scale to BackSquat) 

For Quality/Load:

On The 2nd Minute for 14 Minutes Complete: 

1 Power Snatch + 5 Overhead squats 

(AHAFA)

May 10 2017

Class at 5PM and 6PM Tonight

For Time:

3 Rounds AFAP of:

21 Burpees

18 Pullups

15 KB Swings

12 Seated Dumbell Strict Press 35/20

For Load:

Deadlift 

20-20

May 8 2017

Class at 5PM and 6PM Today 

For Time:

5 Rounds of:

18 Wallballs

9 Hang Power Clean and Jerks 155/105

For Quality/Load:

On The 2nd Minute for 14 Minutes complete:

1 Power Clean + 1 Hang Power Clean + 1 Jerk

May 5 2017

 "By putting yourself through discomfort, that intense form of stress.  It makes regular life more peaceful." --Joe Rogan

 Class at 5PM Today

For Reps:

As Many rounds and Reps as possible in 3 Minutes of:

9 KB Swings 72/55

6 Burpees

3 Pullups

Repeat for 5 Intervals

Rest 1:30 Between Intervals

For Load:

Front Squat

20-20

May 3 2017

 Class at 5PM and 6PM Today 

For Time:

4 Rounds of: 

Run 400M 

12 Deadlifts (Bodyweight)

21 Box Jumps 

For Load:

Deadlift

10-8-6-4-2

May 1 2017

Class at 5pm and 6pm today

Teams of 2 Complete As Many rounds as Possible in 16 Minutes of:

12 Toes to Bar  

9 Hang Power Clean 115/75

6 Jerk 115/75

* Partner Completes Full Round AFAP then switches

Strength:

On the 2nd minute for 14 minutes complete: 

1 deadlift + 1 hang power clean + 1 jerk