Congratulations to Luisa who ran the Rock and Roll Half Marathon. Tim R., also, ran the Half Marathon. Great work you two. Way to show your hard earned fitness. LEVEL ONE5 Sets5 Tempo Back Squats *AHAP 330510 GHD Sit Ups10/6 Weighted Push Ups *AHAP1 Rope Climb 15′20 Lateral Monster Walks each direction2 50m SprintsPost loads.…

LEVEL ONE10 Minutes time cap 1000m RowMax Reps of Deadlifts 185#/125#Max Reps of Sit Ups* Partition the DL and SU as desired.– Rest 2 minutes –10 Minute time cap800m RunMax Reps of Pull UpsMax Reps of Push Ups* Partition Pull Ups and Push Ups as desired.Post rep totals for each. LEVEL TWO3 Rounds500m Row12 Thrusters…

CHOOSE ONE: #15 Rounds15/12 Calories on Assault Bike20 Overhead Walking Lunges 35#/45#30 Double Unders15 GHD Sit Ups5 Burpees200m RunPost time. #23 Rounds600m Run12 Power Cleans 95#/65#12 Push Jerks12 Box Jumps 20″30 SquatsPost time. #3Front Squat 5,5,5,5,5 *AHAP+Bench Press 2,2,2,2,2 *AHAPPost loads.

LEVEL ONE2 Rounds200m Run200m Sandbag Run 70#/50#200m Ski Erg200m Run50 ft. Burpee Broad Jump50 Russian KB Swings 53#/35#200m Run30 DB Thrusters 35#/25#200m Run100m Farmer’s Walk 2@53#/35#Post time. LEVEL TWO1 Mile Run200m Farmer’s Walk 2@70#/53#2 Rope Climbs 20′10 Bar Muscle Ups50 Wall Ball 20#/14#20 BurpeesPost time. OLD SCHOOL4 Rounds20 DB Step Ups 35#/25# 20″/16″10 DB Hang…

LEVEL ONE4 Sets14 DB Walking Lunges *AHAP10 Toes to Bar8 Bulgarian Split Squat Jumps ea. leg1:00 Handstand Hold500+ / 350+ Watts on Assault Bike for :20 X 4+3 Rounds350m Row30 Double Unders200m RunPost load and time. LEVEL TWOBench Press 3,3,3,3,3 *AHAP+Single Arm DB Row 12,12,12,12,12 ea. arm *AHAPPost loads. OLD SCHOOL800m Run X 22 minute…

Congratulations to Shelly for completing her Born to Run 200 mile race! What a great accomplishment, Shelly! LEVEL ONE5 Rounds200m Run12 Deadlifts 75#/55#10 Hang Power Cleans8 Front Squats6 Push Jerks25 Double Unders* Increase load by 10/5 lbs. every round. Men should end with 115#, women with 75#Post time. LEVEL TWOAMRAP in 8 minutes30 Double Unders15…

LEVEL ONE5 Sets4 Front Squats *AHAP3 Push Press *AHAP10 GHD Sit Ups8/5 Bar Dips5 Strict Pull Ups10 Single Leg Plate Hops each leg 3″15 Calories on Assault BikePost loads. LEVEL TWOSquat Clean *AHAP+8 Weighted GHD Hip Extensions *AHAPPost loads. OLD SCHOOL10 Rounds250m RowOdd Rounds: 20 Thrusters 45#/35#Even Rounds: 30 Sit Ups + 10 BurpeesPost time.

Happy Memorial Day! Share in a proud celebration of the heroes who gave the ultimate sacrifice for our nation. We will only have a 8:30 am class today. Regular class schedule tomorrow. CHOOSE ONE: #1“Murph”1 Mile Run+100 Pull Ups200 Push Ups300 Squats +1 Mile Run* Weight Vest required. 20#/14#Post time. #21/2 Murph800m Run+50 Pull Ups100…

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…