4 Rounds: 60 Sec max rep air squat *30 sec rest betweeen rounds **score is total number of squats Then.. 10 minute AMRAP 10 power cleans 95/65 10 push ups 10 over the bar lateral jumps *last programmed April 10th, Read More …

*Heats for 14.5 will be run every 30 minutes, with the gym opening at 8:00am.  The first heat will be at 8:30am and the last heat at 11:00am.  Be sure to come in early enough to allow yourself time to Read More …

4 Rounds: 3 minute cap: 200 m run Snatch @ 135/95 for reps 90 second rest

“Tabata Hell” Tabata rounds of: Squats, rest is spent in full depth squat 1 minute rest Push ups, rest spent in plank position 1 minute rest Push Press 45/35, rest spent with bar in overhead locked out position 1 minute Read More …

For time: 30 Stone to Shoulder 100/70    

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Read More …

7 Rounds: 20 Meter Plate Overhead Walking Lunge 45/25 3 Wall Walks

  *Heats for 14.4 will be run every 20 minutes, with the gym opening at 8:20am and the last heat at 10:40am so be sure to come in early enough to allow yourself time to warm up and mobilize! Open Read More …

100 Double unders 5 Clean and Jerk 205/135 75 Double unders 5 Clean and Jerk 185/125 50 Double Unders 5 Clean and Jerk 165/115  

10-9-8-7-6-5-4-3-2-1 Deadlifts (Bodyweight) Pull ups