LEVEL ONEEMOM for 15 minutes1st minute: 5 Back Squats *AHAP2nd minute: :30 second Handstand Hold3rd minute: 10 GHD Sit Ups+4 Rounds400m Run20 Russian KB Swings 53#/35#10 Pull UpsPost load and time. LEVEL TWO12 DB Walking Lunges *AHAP+Bench Press 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds400m Run30 Squats15 Floor Press 95#/65#20 Floor Wipers R+L=1Post time.

LEVEL ONE5 Rounds200m Run35 Double Unders8 Power Cleans 75#/55#6 Push Jerks4 Box Jumps 20″25 Sit UpsPost time.* Bar weight must increase 10#/5# after each round. LEVEL TWO1000m Row10 Muscle Ups5 Clean and Jerks 155#/105#750m Row7 Muscle Ups5 Clean and Jerks500m Row4 Muscle Ups5 Clean and Jerks250m Row1 Muscle Up5 Clean and JerksPost time. WEIGHT VEST…

HAPPY BIRTHDAY, JAKE! LEVEL ONE5 Sets5 Front Squats *AHAP5 BB Bench Press *AHAP8/4 Strict Pull Ups1:00 Ring Plank Hold10 GHD Hip Extensions15 Calories on Assault BikePost loads. LEVEL TWOSeated Good Mornings 5,5,5,5,5 *AHAP+Seated Shoulder Press 5,5,5,5,5 *AHAPPost loads. OLD SCHOOL8 Rounds250m Row200m Run+20 – 15 – 10BurpeeesSquatsPost time.

LEVEL ONEComplete the following in any order or rep scheme:2000m Row50 Thrusters 45#/35#50 GHD Sit Ups50 Alternating Front Rack Lunges Steps200 Double UndersPost time. LEVEL TWO4 Rounds100m Farmer’s Walk 2@70#/53#30 Russian KB Swings30 Push Ups20 Goblet SquatsPost time. OLD SCHOOL5 Rounds 400m Run20 Wall Ball 20#/14#30 Sit UpsPost time.

Reminder: We are closed tomorrow, Sunday, October 4th. Sorry for any inconvenience. CHOOSE ONE: #15 Rounds15/10 Calories on Assault Bike12 DB Hang Squat Cleans 35#/25#12 DB Push Jerks200m Run30 Double UndersPost time. #23 Rounds600m Run5 Burpees Pull Ups10 Box Jumps 20″15 Front Squats 95#/65#20 GHD Sit UpsPost time. #3Deadlift 3,3,3,3,3 *AHAP+Weighted Bar Dip 3,3,3,3,3 AHAPPost…

Reminder: No OPEN GYM this Sunday. Sorry for the inconvenience. LEVEL ONE600m Run (3 Laps)+3 Rounds100 ft. Sled Push 225#/180#10 Burpees+600m Run+3 Rounds100m Farmer’s Walk 2@53#/35@20 Wall Ball 20#/14#+600m Run+3 Rounds15 GHD Sit Ups100 ft. Walking LungesPost time. LEVEL TWO5 Rounds400m Run10 DB Thrusters 50#/35#10 Pull UPsPost time. OLD SCHOOL8 Rounds1 Gasser20 Squats20 Sit Ups15…

Reminder: Due to our daughter, Amber’s wedding, we will not be open Sunday the 4th. Sorry for any inconvenience. LEVEL ONEE2M for 10 minutes3 Back Squats *AHAP+5 Sets12/8 Calories on Assault Bike8 Hang Power Clean and Jerks 95#/65#6 Squat Thrusts25 Double Unders– Rest 1 minute –Post load and time minus 4 minutes. LEVEL TWOBench Press…

Notice: Due to our daughter, Amber’s wedding this weekend, the gym will be closed on Sunday, Oct. 4th. Sorry for any inconvenience. LEVEL ONE21 – 18 – 15 – 12 – 9 – 6Calorie RowDB Walking Lunges 35#/25#DB Push PressX2 Sit Ups* 200m Run after every round.Post time. LEVEL TWOAMRAP in 8 minutes1 Rope Climb…

LEVEL ONE5 Sets5 Deadlifts *AHAP5 Bench Press *AHAP5 Strict Pull Ups20 Banded Power Rotations each side15 Calories on Assault BikePost loads. LEVEL TWOSnatch *AHAP+Zercher Squat 3,3,3,3,3 *AHAPPost loads. OLD SCHOOL5 Rounds400m Run20 Russian KB Swings 53#/35#10 Box Jumps 20″10 Pull UpsPost time.

LEVEL ONEE2M for 20 minutes1st 2 minutes: 5 Back Squats 185#/125# + 5 Burpees2nd 2 minutes: 200m Run + 10 Pull Ups+4 Rounds15 GHD Sit Ups25 Double Unders15/10 Push Ups Post Rx or cycles completed and time. LEVEL TWOE2M for 12 minutes1st 2 minutes; 1 Power Clean + 2 Hang Power Cleans + 3 Front…