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Be sure to swing by and say hello to Amber Hopeman, our Nutrition Coach.  She will be available Saturday morning during classes to answer all questions regarding the upcoming Nutrition Challenge and our Nutrition Program! A.  "Jerry" For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run L2: (Run... read more →

A.  Hang Power Clean 1 Rep Max Rest 2:00 Minutes Beginner: 6 x 3 focusing on technique Rest :90 seconds or Push Press 5x5    Rest :90 Seconds B.  "Johnny Cash" Four Rounds for Time of: 15 Toes to Bar 15 Hang Power Cleans (115/75) 15 Push Press (115/75) 15... read more →

A.  Every Minute on the Minute for Six Minutes: 3 Front Squats @ 75%-80% -No Pause this week Right into Every Minute on the Minute for Three Minutes: 5 Romanian Deadlifts @same weight as Front Squats B.  As Many Rounds as Possible in Twenty Minutes in Teams of 2 0:00-10:00... read more →

A.  5 Rounds of :40 seconds of work with :20 seconds Rest for max reps: Wallballs (20/14) Box Jumps with Step Downs (24/20) Handstand Walks or Shoulder Touch Russian Twists with a Plate (20/15) Max Calories Bike or Row *Score = total Wallballs + Calories L2: (14/10) (20/15) (15/10) L1: (10/8)... read more →

A.  Jerk: 6 x 3 @ 70-75% of 7/27, every 90s. Or use moderate weight B.  Every 4 Minutes x 4 sets: 12 Chest to Bar Pull Ups 400 Meter Run Rx+:(15 C2B Per Round) L3: (Chin over bar pull-ups) L2: (Band Assisted Pull-ups) L1: (Ring Rows) (200m Run) C.... read more →

A.  Barbell Box Squat 6x3     (Rest 2:00 minutes) Build to a moderate set of 3 in 6 sets Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s   B.  "Batwings" For Time: 30 Calorie Bike (45 Calorie Row) 30 Deadlifts (225/155) 30 Lateral Burpees... read more →

A.  For Time with a Partner: 800 meter Run 50 Medball Cleans (20/14) 50 Power Snatch (75/55) 800 meter Run 50 Hand Release Push-Ups 50 Burpee Pull-Ups 800 meter Run 50 Power Snatch 50 Medball Cleans 800 meter Run 50 Hand Release Push-Ups 50 Burpee Pull-Ups L2: (14/10) (65/35) (Box... read more →

A.  Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max B.  Every Minute on the Minute for Twenty Minutes: Minute 1: 12 Toes to Bar Minute... read more →

A.  1) EMOM 7: 3 Paused Front Squats @70-75%. – 2 Second pause on each rep Right into 2) EMOM 3: 3 Touch n Go Deadlifts @same weight as Front Squat   B.  “Arms + Legs” For Time: 3 Legless Rope Climbs 9 Backs Squats (225/155) 30 Wallballs (20/14) 2 Legless... read more →

A.  As Many Rounds as Possible in Twenty Five Minutes with a Partner: 100 Double Unders 75 Calorie Row 50 Alternating Dumbbell Snatch (50/35) (10 Each) *One athlete works at a time. Split as needed L3: (40/25) L2: (30/20) (40 Double Under Attempts each) L1: (25/15) (Single Unders)