METCON #1  –   3 rounds of 3min work / 3min rest of: amrap 5 chest to bar pull ups 20 air squats rest then METCON #2  –  3 rounds of 3min work / 3min rest of: amrap 15 power snatches 75/55 15 cal row   READ MORE

Complete for time: 800m run 5o thrusters 75/55 25 deadlifts 225/145 rest then Tabata push ups READ MORE

10 min to find a heavy Clean and Jerk then 10 min to find a heavy Snatch rest then Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/120 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand... READ MORE

Amrap in 7 min of: Burpees rest 10 min Amrap in 7 min of: 50 Cal row 25 chest to bar pull ups max double-unders with remaining time READ MORE

5 x 5 Back squat (across) rest then Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound... READ MORE

12 min work on any skill rest then Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls 90 Double-unders 30 Muscle-ups READ MORE

OPEN GYM READ MORE

Reminder: We are Closed on New Years Day   with a running clock: 0:00- 6:00 2 rounds for time of: 25 back rack static lunge steps 95/65 15 chest to bar pull ups 6:01- 12:00 2 rounds for time of: 25 cal row 20 HR push ups 12:01- 18:00 2 rounds for time of 20 back rack static... READ MORE

amrap in 17 min of: 20 shoulder to overhead 135/95 20 toes to bar 30 burpees 20 shoulder to overhead 155/105 20 toes to bar 30 burpees 20 shoulder to overhead 175/115 20 toes to bar 30 burpees 20 shoulder to overhead 195/125 ect….get as far as you can READ MORE

with a running clock: find a 1RM for the snatch from min 0-12:00 from min 12:01 until completion: 40-30-20-10 of: wall ball shots deadlifts 135/95   READ MORE