Warm-up: :30 Jumping Jacks :30 Mt. Climbers :30 Plank :30 Skiers 2×10 Deck Squats 2×10 Ring Row 5min Stretch/Mobility Skill: Med Ball Cleans   Conditioning: 50-40-30-20-10 Med Ball Clean 25-20-15-10-5 Pull-ups  Read More

Warm-up: 2 Rounds 250m Row, arms only 15 Burpees 250m Row, legs only 100ft of Broad Jumps 250m Row Conditioning: 5 Rounds 500m Row (2:00 time limit) 20 Box Jumps, 24″(20″) 15 Ball Slams Rest EXACTLY 3:00min between rounds.Read More

Warm-up: 2:00min Jump Rope Singles or Doubles 50ft Lunge w/stretches 2×10 Kettle Bell Dead Lift Banded Hamstring stretch 3x20sec holds each leg Strength: 15min to work up to a heavy 3 rep dead lift. Using the rep sequence: 10-5-5-3-3-3-3….. Conditioning: 5 Rounds 7 Dead Lifts, 275#(185#) 30 Squats 7 Hand Stand Push-ups Notes:   You...Read More

Classes resume Wednesday December 26th. Have a great weekend and enjoy your rest and recovery!Read More

Hero Workout: “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Last done: 5.25.12 Notes (there’s a lot of them so read carefully):   The wait is over. Murph it is. Be ready to leave it out there and hit this workout hard.   As stated earlier in the week you...Read More

Warm-up: Coaches choice Conditioning: 5 Rounds 500m Row 3min Rest Notes:   Row should be an all out effort and consistent for all 5 rounds.   Men: < 1:45/500m pace Women: < 2:00/500m pace Core: 1) 300sec Ring Plank 2a) 3×1:00min Side Plank, Left 2b) 3×20 Hanging Knee Raise 2c) 3×1:00min Side Plank, Right Sometimes...Read More

Warm-up: 4x (30/30) Mt. Climber/Hold 1min Rest 4x (30/30) PVC Shoulder Press/Hold Strength: 1) 6×2 Strict Press @85% 2) 3×10 Pendlay Row, increase as needed Warm-up 2×2 Strict Press, 1×10 Pendlay Row Conditioning: 8 Rounds :20sec Wall Ball :10sec Rest :20sec Kettle Bell Swing :10sec RestRead More

Warm-up: 2:00min Jump Rope, doubles and singles 2×10 PVC Pass through 2×10 PVC OH Lunge, total 2×10 PVC Good Mornings Strength: 1) 6×2 Hang Split Snatch, light-med 2) 6×2 Hang Split Clean, light-med 20min time limit Notes:   All sets you will alternate legs. 1 rep left leg/1 rep left leg Conditioning: 5 Rounds 10...Read More

Warm-up: :30sec Jumping Jack :30sec Mt.Climber :30sec Skier 2×5 Wall Squat, 5 count 2×5 Goblet Squat, light, 5 count 2×10 Drop Squat Mt. Climber stretch/wrist stretch Strength: 1) 5×1  1 Hang Power Clean + 1 Front Squat + 1 Split Jerk*, light, focus on technique/speed 2) 6×2 Clean and Jerk* @ 80% 20min time limit...Read More

Warm-up: 10min Athletes Choice Conditioning: AMRAP 20min 400m Run 3 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Notes:   We will be running snow or shine so show up prepared.   1 round equals the run AND the 3 rounds of 5/10/15.Read More