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

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. Endurance: 2 rounds of: 0:30 Max cal assault bike 1:00 Rest 0:30 Max cal row 1:00 Rest 0:30 Max reps* 1:00 Rest *Kettlebell swings (53/35) on round 1, push press (95/63) on round 2 …Rest 4:00 then… 2 rounds of: 1:00 Max cal assault bike 2:00 Rest 1:00 Max cal row 2:00 Rest 1:00 Max reps* 2:00 Rest *Push-ups on round 1, unanchored sit-ups on round 2   For score     Post results and experiences to commentsRead more

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: 600m Assault bike 20 GHD sit-ups 300m Row 30 Fat bar deadlifts (220/150) 1000m Assault bike 50 Plate-facing burpees 500m Row 30 Overhead squats (115/73) 600m Assault bike 20 Double kettlebell thrusters (53/35) 300m Row   For time …Rest 3:00… 1:00 Ski erg for max calories     Post results and experiences to commentsRead more