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

  Come join us at our new temporary home, 6024 S. Sheridan Rd! Reminder there is no classes Thursday (New Year’s Eve) 0900 class on Friday (New Year’s Day) Saturday 0900 Rest Day, No classRead more

New PR Bell!! I hope to hear it ring a LOT!! Come join us at our new temporary home, 6024 S. Sheridan Rd! This week’s class schedule: Monday – Wednesday are normal (0530,0630,0845,1200,1730) No classes Thursday 0900 class on Friday ONLY Saturday 0900 Conditioning: 25 Wall-ball shots (25/16)@(10/9’) 15 Power snatches (75/53) 15 Thrusters (75/53) Rest 3:00   3 rounds for time (20:00 cap)   Skill work: Rope climb instruction and practice     Post results and experience to comments  Read more