7 Rounds for Time: 1 Bear Complex (full 5 cycles) @65/45 10 Medicine ball cleans @20/14 20 Abmat Sit-ups *1 Bear complex equals 5 cycles of: 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat, 1 Push Read More …

For time: 10 Squat Snatch 95/65 20 Burpees to plate 45lb 30 Wallballs 20/14lbs 40 Hand release push ups 50 Double Unders *10 minute time cap **Compare to july 15, 2013

“Ship” Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36″/30″   Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Read More …

6 Rounds: 200 m. farmers carry  with 2- 40lb jugs 15 Sit-ups *rest 1 minute between rounds. **Score is total time.  

6 Minute AMRAP: russian kettlebell swings @53/35lb. then… 3 Rounds for Time: 10 Strict Burpee Pull-ups 20 Pistols, alternating

8 Minutes: Find 1RM shoulder press max 12 Minute AMRAP: 3 Shoulder Press 6 Push Press 9 Push Jerk 40 Double unders *Shoulder to Overhead weight will be prescribed @70% of your current 1RM Shoulder press.

For Time: 100 Pull-ups 200 Push-ups 300 Air squats *Workout must be completed in order, with work/rest sets consisting of 20 seconds on/10 seconds rest.

3 Rounds for Time: 15 Hang power clean @135/95 20 Wall ball shots @20/14lb. to 10′

“Bell” 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died Read More …

Happy 4th Of July!!! Class times will be: 8:30am and 10:00am Make sure to wear your red, white and blue! 7 Rounds for Time: 4 Stone to shoulder @100/70 17 Goblet squats @53/35 7 Tire flips 6′ Plate bang @45lb. Read More …