Keep it simple today. Two longer challenging partner workouts. 16-Min AMRAP (split reps as needed):30 Calorie Row20 Toes-to-Bar10 Clean & Jerks (185/135)Workout 2 18 Minute Amrap, you go, I go- one partner finished one full round then the other goes200m Run8 Deadlifts 225/1556 Burpees over bar 1 Rope ClimbRead More

8am Teams of 335 Minute Amrap60 Cal Row60 Cal Ski1200M run (200m intervals, rotate through team until each person has run twice)****Between each movement do 30 burpees 9am1:30 Row–2 Sets5/5 Single Arm Dumbbell Deadlifts10 Alternating Single Arm Dumbbell Swings10 Russian Twists10 second Hollow Hold5/5 Pendulum Lunges Conditioning:4 Rounds for Time500m Row100ft (30m) Dual Dumbbell Walking...Read More

3 Sets: For Quality200m Run5/5 World’s Greatest Stretch8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)5 Up Downs:20 second Nose to Wall Handstand HoldstrengthPush Press10:00 EMOM3 Reps @ 65-70% of 1RMLevel 2:As prescribedLevel 1:Push Press10:00 EMOM5 Reps @ Moderate...Read More

Mobility + Body Heat20/20 Lateral and Medial Line Hops10 Alternating Scorpions10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)10 Alternating Active Pigeon StretchGeneral Prep2 Sets20 Double Unders or 35 Single Unders5 Hang Muscle Snatch5 Hang Power Snatch8 Bar Kip Swings4 jumping pull ups with controlled eccentric Build to Working Loads on the...Read More

General Prep:3 Sets1:00 – :45 – :30 Row (increasing intensity)10/10m Lateral Band Walk10/10m Monster Band Walk10 Hollow Rocks + 10 Alternating V-Ups10 Alternating Box Step-Ups + 5 Box JumpsSpecific Barbell LoadingBack Squat10 Empty Barbell Reps5 Reps @ 50%3-5 Reps @ 60%then load to 70% on the barBack SquatEvery 2:00 minutes x 5 SetsSet 1: 7...Read More

Tuesdays workout is below. here is the week in reviewStrength focusTuesday: Clean Complex – Reinforce barbell speed and control from multiple positionsWednesday: Back Squat Wave – Volume and positional strength under controlled loadsThursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitionsFriday: Push Press EMOM – Explosive overhead power at manageable volumeConditioning FocusTuesday:...Read More

CLOSED See you tomorrow!Read More

CLOSED TODAY AND MONDAYSee you Tuesday!Read More

8am and 9am classes THEN at 10pm AT NIGHT we will be running one big heat of Murph. A lot of people usually join in on this. Get here at 9:40 at the latest and claim your pull up spot. We’ll make room! CLOSES SUNDAY AND MONDAY8am35 Minute AMRAPTeams of 340 cal bike40 cal row40...Read More

TOMORROWS SCHEDULE 8am and 9am regular classes 10 pm (AT NIGHT) one heat of MurphClosed Sunday and MondayGeneral Prep:1:00 Bike:30/:30 Samson Stretch:30 Alternating Scorpions|:30 second up dog to down dog 2 Sets, For Quality:30 second Echo Bike20 Banded Pull Aparts20 Bear Plank Shoulder Taps12-16 Alternating V-UpsBarbell Specific Loading10 Empty Barbell Reps5 Reps @ 40-50%3 Reps...Read More