REMINDER: Monday is Memorial Day, we will only have one class on this day. Our Memorial Day class is at 8:30am. CHOOSE ONE: #14 Rounds400m Run100 ft. Sled Push 175#/135#30 Double Unders15 GHD Sit Ups50 SquatsPost time. #23 Rounds750m Row15 Front Squats 95#/65#15 Push Jerks15 Pull UpsPost time. #3Back Squat 10,10,10,10,10 *AHAP+Bench Press 5,5,5,5,5 *AHAPPost…

NOTICE: Monday, Memorial Day, we will only have 1 class. The class is at 8:30am. We will be closed the remainder of the day to celebrate our country’s fallen heroes. LEVEL ONE2 Rounds400m Run500m Row400m Run200m Farmer’s Walk 2@53#/35#400m Run50 ft. Burpee Broad Jump400m Run30 Wall Ball 20#/14# Post time. LEVEL TWO5 Rounds20 Calories on…

LEVEL ONEE3M for 12 minutes5 Deadlifts 80% 1RM15/10 Push Ups10 Toes to Bar+8 Rounds250m Row200m RunPost Rx or cycles completed and time. LEVEL TWOFront Rack Step Ups 5,5,5,5,5 each leg *AHAP16″+Bench Press * Build to Heavy SinglePost loads. OLD SCHOOL800m Run+21 – 15 – 9Russian KB Swings 53#/35#KB Walking LungesKB Clean and JerkX2 Sit UpsGoblet…

LEVEL ONE5 Rounds20/15 Calorie Row10 Box Jumps 20″15 Plate Clean and Press 35#/45#25 Double Unders5 BurpeesPost time. LEVEL TWO10 Sets:20 All Out Sprint on Assault Bike1:10 Recovery +4 Rounds40 Double Unders15 GHD Sit Ups5 BurpeesPost Calorie total and time. WEIGHT VEST WEDNESDAY 20#/14#1 Mile Run50 Pull Ups100 Push Ups150 Squats*Partition as desired.Post time.

LEVEL ONE5 SetsBack Squat 5,5,5,5,5 *AHAP10 Split Squat Jumps w/Pause10/6 Weighted Push Ups *AHAP1 Rope Climb 20′20 Hollow Rock F+B+115 Calories on Assault BikePost loads. LEVEL TWOSnatch *AHAP+Weighted Bar Dips 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds400m Run14 DB Walking Lunges 35#/25#12 DB Floor Press10 DB Push Press8 Pull UpsPost time.

LEVEL ONEAMRAP in 10 minutes25 Double Unders50m Farmer’s Walk 2@53#/35#15 KB Deadlifts 50m Farmer’s Walk 15 Russian KB Swings15 Goblet Squats– Rest 3 minutes –AMRAP in 10 minutes350m Row12 DB Hang Squat Cleans 35#/25#6 Angle’s Press12 Pull Ups6 Burpees– Rest 3 minutes –AMRAP in 10 minutes800m RunMax GHD Sit Ups in Remaining time.Post rep total…

NOTICE: The gym will be closed tomorrow, Sunday the 17th. Sorry for any inconvenience. CHOOSE ONE: #14 Rounds30 Double Unders12 Deadlifts 95#/65#12 Hang Power Cleans12 Thrusters12 Pull Ups12 Calories on Assault BikePost time. #23 Rounds200m Sandbag Run 70#/50#25 Sandbag Back Squats15 GHD Sit Ups15 Push Ups15 Pull UpsPost time. #3DB Bulgarian Split Squats 8,8,8,8,8 each…

Notice: The gym will be closed this Sunday, May 17th. Sorry for any inconvenience. LEVEL ONE2 Rounds200m Run100 ft. Sled Push 175#/135#200m Run200m Farmer’s Walk 2 @53#/35#200m Run350m Row200m Run30 Sandbag Step Ups 70#/50# 16″/12″200m Run30 Wall Ball 20#/14#Post time. LEVEL TWO“King Kong”3 Rounds1 Deadlift 365#/205#2 Muscle Ups3 Squat Cleans 205#/145#4 HSPU’sPost time. OLD SCHOOL1…

LEVEL ONEBack Squat 5,5,5,5,5 *AHAP+3 Rounds15/12 Calories on Assault Bike250m Row200m Run15 GHD Sit UpsPost load and time. LEVEL TWOBench Press 3,3,3,3,3 *AHAP+Weighted Pull Ups 2,2,2,2,2 *AHAPPost loads. OLD SCHOOL5 Rounds350m Row20 Russian KB Swings 53#/35#20 Lateral Box Hops R+L=1 12″25 Squats25 Sit Ups1:00 Plank HoldPost time.

LEVEL ONEE3M for 36 minutes1st 3 minutes: 500m Row2nd 3 minutes:2 Rounds 25 Double Unders12 Hang Power Snatches 75#/55#3rd 3 minutes:200m Run10 BurpeesPost Rx or cycles completed. LEVEL TWO5 Sets15 Calories on Assault Bike7 Squat Cleans 135#/95#7 Pull Ups5 Burpees– Rest 1 minute –+AMRAP in 3 minutesShoulder to Overhead 135#/95#Post time minus 4 minutes and…