Conditioning: 2 rds 50 double- unders 40 sit-ups 30 KBS 35/55 20 burpees 10 pull-ups Rest 3 min or until heart rate is under 120 bpm Cool Down: Accumulate 3 min. of DL holds 275/185 Accumulate 2 min. of Pull-Up Holds *Try to be unbroken

Strength: Max Push-Press Conditioning: 3 sets: 3 min rd: 25 SDLHP 45-65 *With time left do: 5 deck squats 35/55 10 box jumps 20/24 1 min rest Cool down: 100 fast banded good mornings

TEAM WOD: CF Striking TEAM wod This will be just a small taste of a new class we will be offering by Beau Egger .  PLEASE bring light gloves if at all possiable ( batting gloves, lifting, golf, etc). * 8:30 Affiliate team rowing tech *9:00 New Year New Y... Continue Reading

SKILL: Shoulder Press 75% 3×3. If you don’t have a max shoulder press -find one instead of 3×3. METCON: BEAR COMPLEX is a combination and non-stop movement of the bar. You may clean, press, squat in any combination you can create. The bar ... Continue Reading

What if Girls and Guys exchanged roles at the gym? Recovery Day. Mobility and Maintenance* Choose 2 mobility from the posters in whatever area needs it. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to f... Continue Reading