Warm up-Row 5 MinutesThen get a bench set up and do2 rounds 15 Empty bar bench5 ring dips 10 pull ups or ring rowsTake a few minutes to find your working weight for the strengthStrength 5 roundsMinutes 1 Max Reps Bench press (pick a weight you can do at least 10Minutes 2 Max Reps weighted...Read More

New athletes meet at the front for a review of the power clean. Experienced athletes start setting up your bars building up to your working weight.3 rounds of warm up10 Air squats200 m run5 pull upsUse this time to buil Hotshots 19 6 rounds for time of: 30 squats 19 power cleans 7 strict pull-ups...Read More

Warm up-Starts at the top of the hour, if you are late for class, which you shouldn’t be, jump in where there rest of the class is3 Rounds1st minute- 30 second row2nd minute- 25 air squats3rd Minute- 30 second hollow body holdStrength1-1-1-1-1-1+ Front squatExperienced athletes find your maxNew athletes do 6 sets of 5 and...Read More

Warm up-Starts at 5 after, if you are here early please row, bike, or roll out on a foam roller3 RoundsRun 20010 Strict presses with an empty bar20 wall balls with a partner…doesnt have to be the same partner every time, 20 walking lungesStrength5 sets of 5 strict press. work up to your heaviest 5After...Read More

Warm up-6 minute bike. Teams of 2. switch every minute… want to race your friends. Go for it.:07 after Start “Bring Sally Up” with Overhead squats with a pvc pipe, perfect ohs… feeling strong.. try it with an empty bar, but have your pvc pipe close byStrength1-1-1-1-1-1+ You are building to a 1 rep max...Read More

Sunday Funday, Teams of 2!Scale this one appropriately! 2 Rounds for time of: 100 Double-unders 50 Hang Power Cleans, 95/65 100 Double-unders 50 Push Press, 95/65 100 Double-unders 50 Burpees 2 Rounds for time of: 50 Kb Swings 50 Push ups 2 Rounds for time: 80 Calories, Rowing 60 wall balls *Rest 5 minutes between...Read More

8am- EnduranceRun club! Pick a 3,3.5,4,4.5, or 5 mile run.. at least a half mile longer than last week. 9am Mobility10am Option 1. if you dareTHE IRON MILEWalk one mile with a loaded barbell on your back. We will help you pick the weight. Rx is technically bodyweight but if this is your first time...Read More

Warm up5 Minute of bike.Lets warm up those hamstrings! Roll out your lower back on a foam roller for 2 minutesThen3 roundsrun 200 15 good mornings with an empty bar Quickly review deadlift Put 10 pound plates on your bar. we will review deadlift set up as a class, (chest up, pinch shoulders together, eyes...Read More

Y’all going to learn today! Learn to overhead squat and snatchRow 500 Meteres to get a little warm. Then together as a class2 minutes of ankle mobility together (sit in a full squat and rest the bar on the top of your legs)2 minutes (each wrist) of wrist mobility (bent wrist against floor)then Going through...Read More

Warm up8 Minute EmomEven minutes 30 seconds bikeOdd Minutes 5 Air squats AND 5 burpeesGrab a bar- 2 sets of 10 empty bar front squats with a one second hold at the bottom. Strength- 5 sets of 3 front squats. This should be heavier than the sets of 5 you did last week. USE THE...Read More