Come join us at our new location: 6024 S. Sheridan Rd. Skill: 0:30 Chin over bar hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Lat pull downs 0:30 Rest 3 Sets   Conditioning: As many rounds as possible in 12 minutes of: 1 Cluster* (135/93) 2 Bar muscle-ups (modify to 4 strict pull-ups and 4 strict ring dips)   For total score *add 1 cluster per round     Post results and experiences to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd.   Endurance: Row 500m/ski erg 500m* Bike 1200m Run 400m Rest 2:00   4 rounds for time *Athlete will ski on two of the four rounds and row the other two rounds     Post results and experiences to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Skill: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest 5 sets   Conditioning: Every minute on the minute for 10 minutes: Odd minutes: 0:30 Pull-ups Even minutes: 0:30 Double-unders …Rest 3:00 then… As many rounds and reps as possible in 10 minutes of: 10 Double dumbbell push press (50/35) 12 Double dumbbell front rack lunges (50/35) 14 Abmat butterfly sit-ups   For total score     Post results and experiences to commentsRead more

Come join us at our new temporary home, 6024 S. Sheridan Rd! Strength: Deadlift Every 2:00 on the minute for 10:00: 5 connected reps Set 1/2: 65% Set 3/4: 75% Set 5: 80% For quality of lifts Conditioning: Every 2:30 for 15 minutes (6 sets): 10 Double dumbbell power cleans (50/35) 12/10 Cal row 25ft Handstand walk     Post results and experiences to commentsRead more

Come join us at our new temporary home, 6024 S. Sheridan Rd! 0900 class on Friday (New Year’s Day) Saturday 0900   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Monday, 30 December 2019 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. Weight on snatch should be between 75-85% 1RM. Weight on Back squat should be between 60-70% 1RM BSQ. No racks for back squats. Must add weight to snatch bar, clean, and complete.     Post results and experiences to commentsRead more