Coach’s ChoiceRead More

Hero “Tiff” On a 25 min clock, Run 1.5 miles Then perform AMRAP of: 11 C2B pull-ups 7 Hang Squat Cleans 155/105 7 Push Presses 155/105Read More

For Time: 25 Cal Row 50 Abmat situps 100 Double Unders 20 Cal Row 40 Ab Mat sit-ups 80 Double Unders 15 Cal Row 30 Abmat situps 60 Double Unders 10 Cal Row 20 Ab Mat situps 40 Double UndersRead More

Strength/Skill: 30 Min to work up to 2 rep heavy thruster 5 RFT 6 Thrusters 95/65 9 Bar facing Burpees 12 Front Rack Lunges (6 per leg) *10 min TimecapRead More

Death By 10m Shuttle Sprint * Set up two cones 10M apart and sprint 10m first minutes 20m the second and so on and so forth until cant complete in 1 minute. At least one foot must pass the cone and one hand must touch the ground before you turn for the next 10m. *Score...Read More

Clean & Jerk 1-1-1-1-1Read More

BRING A FRIEND WEEK Coach’s ChoiceRead More

BRING A FRIEND WEEK Strength/Technique: 30 Min to work up to heavy 1 rep Hang Squat Clean Annie 50-40-20-10 Double unders Sit-upsRead More

BRING A FRIEND WEEK Partner “Deck of Death” 30 Min AMCAP Spades = Hand Release Push-ups Hearts = KB Swings 53/35 Clubs = OHWL 45/25 Diamonds = Strict press 75/55 Jokers = 400m Run *One partner works at a time * Face cards are 10 Ace is 11 * Both run 400m togetherRead More

BRING A FRIEND WEEK 21-18-15-12-9-6-3 Burpees T2B Air Squat to Medball Beginner: 18-15-12-9-6-3 Burpees Ab-mat situps Air Squat to MedballRead More