“G.I. Jane” For Time 100 Burpee Pull-ups

12 Minute AMRAP 3 Overhead Squat @ 135/95 25 Double-unders

5 Rounds for time: 20 Deadlift @ 135/95 20 Kettlebell Swings @ 1.5pood/1pood 2o Sit-ups 200 Meter run

What’s your New Years Resolution going to be?  Come to the box more often?  Get that first muscle-up?  Bodyweight snatch?  Lose 20 lbs. of fat and gain 10 lbs. of muscle?  Get selected? Whatever your goal is this year, make Read More …

“Jason” For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups *Modifications for muscle-ups will be done on an individual basis.  Come in and honor this hero tomorrow! S01 (SEAL) Jason Dale Read More …

10 Minute AMRAP: 5 Wallballs 20/14lb 10 Box Jumps 24/20 in

For time: 21-15-9 Power clean @ 135/95 Kettlebell swings @ 1.5pood/1pood Toes-to-bar

Deck of cards! Come on in and burn off all those sweets!  

hol·i·day /ˈhäliˌdā/ Noun A day of festivity or recreation when no work is done. To every one of our members, I wanted to express once more our utmost appreciation to all of you and to wish you all a Happy Read More …

*So we can prepare for the burpee-a-thon, the only class offered today will be at 9:30am. “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box Read More …