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

BRING A FRIEND WEEK Partner Relay 20 Min Partner AMRAP 5 Wall Balls 20/14 10 Box Jumps 15 4 Count mountain climbers Partner A works AMRAP while partner B runs 400m. Partner B continues in AMRAP where Partner A left offRead More

NEW YEAR’S DAY – GYM CLOSEDRead More

Coach’s ChoiceRead More

10 RFT Farmer carry 75 feet (53’s/35’s) 10 burpeesRead More

Squat Snatch 1-1-1-1-1Read More

For Time: 10 DL 225/155 10 Wall Balls 20/14 10 T2B 20 DL 225/155 20 Wall balls 20 T2B 30 DL 225/155 30 Wall Balls 30 T2B 20 DL 225/155 20 Wall Balls 20 T2B 10 DL 10 Wall ball 10 T2BRead More