7 Rounds: 7 Thrusters 135/95 7 Knees to Elbows 7 Pistols (each leg) 7  Sumo Deadlift High Pulls  with Kettlebell 53/35 7 Pull Ups *25 Minute Time Cap

3 Rounds for Time: 30 Kettle bell swings @53/35 30 Push Press @95/65 *Must be performed on a tabata work/rest cycle.  20 seconds of work, followed by 10 seconds of rest until complete.

20 Minute AMRAP: 400m. run 50 Walking lunges

For Time: 15,14,13,12……..1 Burpees to plate Squats Push-ups Sit-ups

Was a huge success!  Thank you so much to all of the great members and their families that came out to help make the box a better place!  We finished all of the projects we had planned thanks to all Read More …

10 Minute AMRAP: 8 Medicine ball cleans @20/14 10 Burpees 3 Power snatch @135/95  

8 Minute AMRAP: 2 Sumo Deadlifts 4 Pull Ups * each round the reps increase by 2 for each movement.    

15-12-9 Strict Handstand push-up Box jump @30″/24″ Overhead lunges, alt. (in place) 135/95

For Time: 50-40-30-20-10 Wall Balls @20/14 to 10’/9′ Stick Sit-ups ** Using a PVC pipe behind your head and an AbMat. Be sure not to pull the stick into your neck, use a finger or two (no death grips) to Read More …

24 Minute AMRAP: 6 Rope climbs to 15′ 12 Burpee pull-ups 18 Front squat @135/95