Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

3 5-minute rounds for max reps at each station: From 0:00-2:00, run 400 meters then double-unders From 2:00-3:00, 75/55-lb. shoulder to overhead From 3:00-4:00, pull-ups From 4:00-5:00, 75/55-lb. squat cleans Rest 5 minutes between rounds.

Front squat 3-3-3-3-3 reps

With a partner, complete as many rounds as possible in 14 minutes of: 115/75-lb. sumo deadlift high-pulls, 5 reps 5 strict handstand push-ups 5 syncro bar facing burpees *Partners alternate rounds, one person working at a time EXCEPT during the Read More …

For time: 400-meter run 100-meter farmers carry, 50/35-lb. dumbbells 800-meter run 100-meter farmers carry, 50/35-lb. dumbbells 400-meter run

Hall 5 rounds for time of: 225-lb. cleans, 3 reps 200-meter sprint 20 kettlebell snatches, 1.5 pood, 10 each arm Rest 2 minutes U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Read More …

Partner WOD.  “Weaver” and “Klepto” “Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups “Klepto” Four Rounds for Time of: 27 Box jumps, 24″ box 20 Burpees 11 Read More …

Here is our upcoming holiday schedule, please let us know if you have any questions! Friday, November 10 Veterans Day (observed) -partner workouts at 9am and 5pm! Saturday, Veterans Day – normal schedule Thanksgiving – closed Black Friday – classes Read More …

For time: 60 sit-ups 50 toes-to-bars 40 kettlebell swings @53/35 30 pull-ups 20 strict pull-ups 10 bar muscle-ups

5 rounds for time of: 30-yard weighted lunge, 50/35-lb. dumbbells 60-yard shuttle sprint (5-10-15 yards)