Front Squat 3-3-3 with 3 second pause at the bottom of each Then…. Fight Gone Bad Style 3 Rounds of Max Effort for 1 Minute at each station: Front Squats 135/95 Hand Release Push Ups Box Jumps 24/20 Prowler Push or Sled Drag 135/95 Row for Calories 1 Minute rest between each round Kendrick Farris    Read more

5, 5, 5 Reps of Bulgarian Split Squats rest 60 secs Single legged Romanian Deadlifts rest 60 secs Complete a set of one left & right leg movement for both. Then: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood DipsRead more

9am: Yoga 10am: Oly Class 11am: Endurance For Time: Run 1 Mile (w/med ball), 20/14 30 Burpee Pullups 800m run, 20/14 20 Burpee Pullups 400m Run, 20/14 10 Burpee Pullups         Due to high volume, a 4pm class on Thursday will start this week. In addition, beginners classes will also be added in Tues/Thursday at 5:30pm. Make sure you sign up for the correct class on Zen Planner. There are 2 options now at 5:30 and 6:30 T/TH.  Read more

AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15 KB Swings 53/35 10 Ring Pushups 5 Burpee over box jumps 20/16Read more

7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU (50/50) 10 Rope Climbs 200m Firemans carry, (100m each) (scale with weighted run) *Snatches, wall climbs and rope climbs are alt reps    Read more