Check out our 9AM class from last Friday! Holy cow was it fun!   Strength 5 Rounds Deadlift (4-6 reps @ 21X1
) Ring Push-Ups (Max Reps @ 1010) Conditioning Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15 repsRead more

    Michelle and Mary just hanging out doing some L-Sits!   Strength 4 Rounds Power Clean (1.1.1.1 – 10 seconds between singles) Weighted Pull-ups (2-3 reps @ 21X0
) Conditioning Three rounds for time of: 24″/20″ Box Jumps x 20 reps Burpees x 15 repsRead more

  Boot Camp: 8am Olympic Lifting: 9am Barbell Club: 10amRead more

  Dr. Missy and the Mobility Madness Crew doing some fun activities!   Gymnastics PLAY TIME! Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg Handstand Holds or Walks (freestanding or supported) x 60-90 seconds L-Sits x 30-60 seconds L-Pull-Ups, etc… Conditioning Five sets of: 
Against a two-minute running clock, complete: Hang Cleans x 3 reps Shoulder to Overhead x 6 reps Front Squats x 9 reps Burpees x Max Reps Rest 2 minutes between sets. Prescribed Loads – 135/95 lbs. Few athletes at the gym will be able to come close to the prescribed weights today. And that is alright! Make your focus to find a weight that you can complete the required work, then move to at least ONE burpee attempt each round!Read more

NOTE: There will be NO 6am Mobility Madness tomorrow morning! All other Mobility Classes are still on as scheduled, and are instructed by Dr. Missy! (9am, 5:30pm, and 6:30pm) Brandon getting his Deadlift on Monday afternoon!   Strength 4 sets of strength Bulgarian Split Squat (6-8 reps each leg @ 30X0
) Rest 60 seconds Plank Hold (60 seconds) Default will be on the elbows Rest 60 seconds Conditioning 
Five rounds for time of: Dumbbell Complex* x 5 reps Toes to Bar x 10 reps *One rep of the Dumbbell Complex =
 Start from the plank with dumbbells in hands Right Arm Row Push-Up Left Arm Row Push-Up Jump to standing Dumbbell Clean Front Squat x 2 reps Push Press x 2 repsRead more