Change up! Olympic lifting skills class We will be doing form work for the clean & Jerk as well as the snatch @ 9am and 10:30am Thank you to everyone that participated in the olympic lifting clinic.  I’m hoping everyone Read More …

EMOM for 15 minutes: 2 muscle-uups sub 4 pull-ups 4 dips per muscle up

For time: 15 Hand stand push-ups 25 Kettlebell swings @ 2pood/1.5pood 35 Paralette pass-throughs 45 Box jumps 55 Pull-ups

For time: 21-15-9 Pull-up Burpee

Buy in: 1 mile run 1 minute rest, then 2 rounds of: 15 Hang snatch @ 75/45 15 Box jumps @ 24″/20″ 20 Push ups 15 Box jumps @ 24″/20″ 15 Hang snatch @ 75/45 Buy out: rest 1 minute Read More …

12 minute AMRAP: 10 deadlift @ 185/ 135 200 meter run

“Helton” Three rounds for time of: Run 800 meters 115/85 lb squat cleans, 30 reps 30 Burpees U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Read More …

3 Rounds for time: 5 Strict pull-ups 10 Explosive push-ups 15 Lunges, each leg

20 Minute AMRAP: 1 Snatch 95/65 2 Bar-facing Burpees Every round Snatch increase by 1, Burpees increase by 2.

5 Efforts, rest as needed inbetween: Max continuous wall-ball shots 20/14 No rest will be allowed during attempts.  Once movement stops or ball drops, the effort is done.