“Chelsea” 30 Minute EMOM 5 Pull-ups 10 Push-ups 15 Squats *Score will be assessed off of how many rounds were completed before falling behind the clock.  We urge EVERYONE to still complete the 30 minutes even if you fall behind. Read More …

8 minute amrap 5 overhead squats 105/75 50 ft crab walk 10 toes to bar

7 Minute AMAP: 6 overhead weighted lunges 45/25 7 over the bar lateral jumps 5 air squats 4 front squats 110/75

“Jag 28” For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, Read More …

Hey guys! Because we wanna see everyone do great things, we as coaches have decided that we are going to make some changes. We will no longer allow single unders as a substitute for double unders during warm-ups or the Read More …

For time: 30 OHS @ 95/65 7 Muscle-ups 20 OHS @ 95/65 5 Muscle-ups

5 Rounds for Time: 5 Handstand Push-ups 20 Wall Balls 10 Burpees 40 m Shuttle Sprint *programmed March 27, 2012

4 Rounds for time: 10 Clean & Jerk @ 135 50 Double unders

“Homerun Derby” 6 minute AMRAP: Lunge given distance 5 TTB Lunge given distance 5 Tuck jumps Lunge given distance 5 Push-ups Lunge given distance 5 Air squats

10 Minute AMRAP: 5 Deadlift @ *115/75 10 Wall ball shots, 10′ target 20/14 *With every round completed, add 10 lb. to deadlift weight.