Tuesday – 092716

“Filthy 50”

For time:

50 Box jump, 24/20

50 Jumping pull-ups

50 Kettlebell swings, 53/35 lb

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45/33 lb

50 Back extensions

50 Wall …Read More

Friday – 092316

“Nancy”
Five rounds for time of:

400 meter run

95/65 pound Overhead squat, 15 reps

Tuesday – 092016

A. Snatch Deadlift –  3×3

B. 7 min AMRAP:

1 DL (315/205), 7 Burpees

2 DL, 7 Burpees

3 DL, 7 Burpees…

…etc, until the clock runs out.

Friday – 091616

A. Rope Climb practice

B. 3 Rds for time:

R1: 400m Run, 3 Rope Climbs, 50 Double Unders

R2: 400m Run, 4 Rope Climbs, 75 Double Unders

R3: 400m …Read More

Wednesday – 091416

A. Build to a heavy power clean.

B. 25 Rnds for time:

1 Power Clean (225/155)

1 Wall Walk

5 Box Jumps (30″/24″)

35 Minute Cap

Monday – 091216

As everyone knows, this year marks the 15th Anniversary of “9/11”. In honor of all the people that lost their lives that day we are …Read More

Saturday – 091016

Reminder – 1 class only tomorrow. 

9:30am-10:30am “Self-Violence”

11am-1pm Open Floor

Our special mile run will kick off at around 11am. Show up ready to run. Also be …Read More

Thursday – 090816

A. Deadlift – Heavy Single in 15 Minutes

B. Complete each of the following 3 minute rounds:

R1
15 x Box Jumps (24/20)
21 x Deadlifts (50% of days …Read More

Tuesday – 090616

For time:

Option 1 (Rx)
25 Cleans (135/95)
800m Run
50 Pull-ups
800m Run
50 Burpees

Option 2 (Rx+)
25 Power Cleans (185/125)
1 Mile Run
50 C2B Pull-ups
1 Mile Run
100 Burpees