A. Five Rounds for Time [18 Minute Time Cap] 20 Sit Ups 3 Rope Climbs B. Assault Bike Challenge 30 Calories for Time C. Barbell Club Meets at 6:30pm!
Jul
11
Jul
10
A. Three Rounds for Time [30 Minute Cap] 200 meter Run 20 Wall Balls (20/14) 10 Handstand Push Ups 20 Alternating Dumbbell Snatch (50/35) 200 meter Run 10 Wall Balls 5 Handstand Push Ups 10 Alternating Dumbbell Snatch (50/35) B. Assault Bike Challenge 30 Calories for Time
Jul
09
A. Deadlift 2-2-2-2-2 B. For Time [15 Minute Time Cap] 2 Rounds 6 Chest to Bar Pull Ups 12 Deadlifts (185/125) 18 Box Jumps (24/20) 2 Rounds 4 Chest to Bar Pull Ups 8 Deadlifts (275/185) 12 Box Jumps 2 Rounds 2 Chest to Bar Pull Ups 4 Deadlifts (315/215)... read more →
Jul
08
A. Bench Press 2-2-2-2-2 B. 3-6-9-12-9-6-3 [10 Minute Time Cap] Hang Squat Clean (135/95) Burpee Over Bar C. Assault Bike Challenge 30 Calories for Time D. Barbell Club meets at 6:30pm!
Jul
06
A. In Teams of 2 or 3: 100-80-60-40-20 Calorie Row Walking Lunge Steps Run 400 meters as a team after each round B. Assault Bike Challenge 30 Calories for Time C. Barbell Club Meets at 9:00am
Jul
05
A. Deadlift 3-3-3-3-3 B. Five Rounds for Time: 8 Power Snatch (95/65) 18 Unbroken Wallball Shots (20/14) 3 Rope Climbs C. Assault Bike Challenge 30 Calories for Time
Jul
04
A. Muscle Up Progressions Review (False Grip, Kip, Transition, Dip) B. As Many Rounds as Possible in Fifteen Minutes: 3 Muscle Ups (Ring or Bar) 9 GHD Sit Ups 200 meter Sprint C. 400 meter Farmers Carry with Single Kettlebell (70/53) D. Assault Bike Challenge 30 Calories for time E.... read more →
Jul
03
4th of July (8:30am and 9:30am classes only) A. "7/4/1776" 7 Rounds for Time: 4 Squat Cleans (165/110) 17 Double Unders Cash Out: 76 Burpees B. Assault Bike Challenge For Time: Assault Bike 30 Calories
Jul
02
A. Back Squat 6-6-6-6 B. 12-11-10-9-8-7-6-5-4-3-2-1 Row Cals Box Jumps (30/24) Toes to Bar C. Sign up for Dr. Kristin's Sports Chiropractic care at the gym! HERE
Jul
01
A. Bench Press 5x3 B. For Time: Run 800 meters 21 Pull Ups 21 Kettlebell Swings (70/53) Run 400 meters 15 Pull Ups 15 Kettlebell Swings (70/53) Run 200 meters 9 Pull Ups 9 Kettlebell Swings (70/53) C. Barbell Club Meets at 6:30pm!