Coach’s ChoiceRead More

Front Squat 5-3-3-1-1 *Athlete should work to 1 RM Front squat* The first set of 5 should not be light and they should have warmed up to it.Read More

With a 20 min running clock 10 Min EMOM of 100m Sprints 3 min rest On min 13 begin 7 min AMRAP of: 7 C2B Pull-ups 7 HSPU 7 Box Jumps (24”/20”)Read More

30 Min AMRAP 200m Run 10 Deadlift (135/95) 10 Burpees 50 Double UndersRead More

Strength: Back Squat (3 Second Pause) 5 x 4 reps (135/95) *weight should be light for athlete where they can remain tight, pause at bottom for 3 secs, and fire out of hole. Conditioning: 15-12-9 Power Clean 155/105 Front Squat 155/105 Push Jerk 155/105Read More

“Barbara” 5 RFT 20 Pull-ups 30 Push-ups 40 Ab mat sit-ups 50 Air Squats *Rest 3 min between rounds* (must rest and yes it counts towards your overall time)Read More

“7/4/1776” 7 Rounds of: 4 Power Cleans (185/135) 17 Push-ups Then immediately after the 7 rounds: 76 Wall balls (20/14) 239 Double Unders (717 singles) years of independenceRead More

CLOSED The box will be closed for a private training event. We apologize for any inconvenience.Read More

Strength: Overhead Squat Build to a Heavy single in 7 sets or less (inexperienced athletes work on form) Conditioning 10-1-10 Kb Swings (45/26) Box jumps (24”/20”) Abmat sit upsRead More

3 RFT 200m Farmer carry 53/35 (must use 2 KB’s; can also use dumbbells or plates) 21 T2B 15 Push Press 115/75 9 C2B Pull-upsRead More