Back Squat 2-2-2 @90-95% Then….. 10-9-8-7-6-5-4-3-2-1 Strict Pullup Deficit Handstand Push Up (kip or strict) on 45lb plates Cash Out: 400m Sprint      Read more

15 min to find 1 RM Clean (squat) Tabata This Tabata Row (calories) Rest 1 minute Tabata double unders Rest 1 minute Tabata burpees Rest 1 minute Tabata squats Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.Read more

10 am-Open Gym only, no olympic lift class 11 am- Endurance AMRAP 30 Minutes in groups of 3 Person 1-400m Run with wall ball 20/14 Partner 2- Burpees over box 20/16 Partner 3- Row for calorie *Switch when runner comes back* Score equals number of calories plus box jumps   Great job to all who competed at the Battle of the Beach! Special shout out to Marco for 1st place RX, Maria for 1st place Masters, Tom F for 2nd place Masters, Lafrance and Angela for 2nd place scaled.Read more

Hang Snatch: 3-3-3 Then… 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Snatch (anyway), 135/95 Saturday October 18th Click HERE to make your own sign-up page & join our team    Read more

DATE: Saturday October 18th START FUNDRAISING! Game Day Schedule 9:00am – 9:45am: Registration (heat sign-up) 9:50am: Movement Standards 10:00am: National Anthem (featuring member Amanda Hernandez) 10:15am: Heat 1 10:30am: Heat 2 10:45am: Heat 3 11am: Heat 4 11:15am: Heavy Grace Showdown (Marco vs Kim) 11:30am: Heat 5 11:45: Heat 6 12noon: Heat 7 (If needed) 12:15: Heat 8 (If needed)Read more