4 Rounds for time: 5 forward rolls 25 lateral jumps 10 overhead weighted lunges 45/25 25 Double Unders 15 Knees to Elbows

Skill: 10 Minute EMOM 5 x Snatch Strength: Front Squat 7-6-5-4-3-2-1-1-1 (Bring those wrist wraps if ya got em!!)

For Time: 50double unders 40squats 30 push-ups 20pull ups 10wall balls 20 pull-ups 30 push ups 40 squats 50 double unders

Skill session: Kipping pull-up Then…  9 min AMRAP: 3 Push Jerk 2 Power Clean 1 Deadlift *Rx weight is 135 lb for men, 95 lb for women.

“Johnson” Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Read More …

HAPPY NEW YEAR! For time: 1 Snatch 2 Pistols, alternating 3 Overhead squats 4 HSPU 5 Clean & Jerks 6 Pull-ups 7 Hang squat cleans 8 Wall-Balls 9 Sit-ups 10 Thrusters 11 Toes-to-Bar 12 Double-unders 13 Burpees *Start at 1 Read More …

There have been updates to our scheduling and pricing (can be viewed on the scheduling and fees page). New Scheduling will take effect as of Monday December 31st. For all of you that have purchased the living social punch card Read More …

“Jared” 4 rounds for time of: Run 800 meters 40 Pull-ups 70 Push-ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, Read More …

15-12-9 Over the Box Jumps Wall Walks

4 Rounds for time: 5 Deadlift 285/195 20 wall ball sit-ups 400 meter run