1. Conditioning AMRAP 12: 10 Burpees 25 DU 2. Gymnastics Skills 10 Sets of 10 unbroken Kipping HSPU or regular push ups– rest as needed between sets 3. Midline 16 Turkish get ups – you choose the weight Happy New Year.  We have lots of things to ... Continue Reading

1. Conditioning For time: GOLD & SILVER Options 30 Snatch 135/95 30 Clean and Jerks135/95 30 Thursters 135/95 *This will be done with a partner – GOLD: One person completes all 30 reps while the other rests then switch. SILVER: One person workin... Continue Reading

No Class! See you Monday ready to start 2016 off right. Happy New Year.  We have lots of things to be grateful and you all are on top of the list! Thank you for make us better everyday.  Your dedication, encouragement, desire to get better and hard work... Continue Reading

Happy New Years Eve! Lets Kick off the new year with a BANG! “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 ... Continue Reading

  Conditioning For Time: 30 Thrusters, 95/65 90 Double unders 20 Thrusters, 95/65 60 Double unders 10 Thrusters, 95/65 30 Double unders 3. Gymnastics 50 Pull-ups for time